Pulse Quest – Thursday Adventure Circuit

Date: 14 August 2025

Duration: 45 minutes

Focus: Energetic full-body strength and cardio

Equipment: Bodyweight, dumbbells, optional kettlebell, mat

⚡ Adventure Warm-Up Flow

1. Arm circles (1 min, moderate) – Video

2. High knees (1 min, fast) – Video

3. Bodyweight squats (1 min, moderate) – Video

4. Dynamic Hip Circles (30 sec/side, smooth) – Video

5. Walkouts (1 min, steady) – Video

💥 Circuit Quest Main Event

Format: Circuit – 3 rounds | 40 sec work, 20 sec rest per exercise | 1 min rest between rounds

Instructions: Move with energy and keep transitions snappy to maximize adventure intensity!

• Dumbbell thrusters (40 sec) – Video

• Renegade Rows to Push-Up (40 sec) – Video

• Kettlebell swings (40 sec) – Video (Alternative: Jump squats – Video)

• Walking lunges (40 sec) – Video

• Plank to downward dog (40 sec) – Video

🔓 Bonus Hero Tier

*This section is optional. For those ready to go further.*

Instructions: Complete 2 rounds, 30 seconds each exercise with minimal rest

• Plyo Lunges – Video

• Mountain climbers – Video

• Hollow Body Hold – Video

🚀 Finale Blast

Format: Tabata (20 sec work, 10 sec rest, repeat 4x each exercise)

• Burpees – Video

• Bicycle crunches – Video

*Repeat if needed*

🧘 Cool-Down Adventure Release

1. Standing quad stretch – Video

2. Chest opener stretch – Video

3. Downward dog (30 seconds) – Video

4. Figure-4 Stretch (30 seconds per side) – Video

🎯 Focus & Benefits

Combines strength, cardio, and core for a true full-body adventure. Expect improved stamina, muscle endurance, and a serious boost in energy and mood.

💡 Pro Tip

Approach each round as a mini quest – focus on form and pace, and treat every rep as a step toward your strongest self.