PULSE QUEST – Thursday Adventure Mix

Date: 7 August 2025

Duration: 45 minutes

Focus: Full-body conditioning, strength, and mobility

Equipment: Dumbbells, kettlebell (optional), bodyweight, mat

⚡ Adventure Warm-Up Flow

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Dynamic Inchworm to Spiderman Lunge (1 min) – Video

4. Lateral lunges (30 sec/side) – Video

5. Arm Swing to Squat (1 min) – Video

💥 Main Quest Circuit

Format: Full-body circuit – 3 rounds | 45 sec each exercise, 15 sec rest | 1 min rest between rounds

• Kettlebell swings (or jump squats for bodyweight) (45 sec) – Video | Bodyweight Alt

• Push-ups (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video | Bodyweight Alt

• KB single-arm rows (45 sec each side) – Video | Dumbbell Alt

• Mountain climbers (45 sec) – Video

🔓 Heroic Challenge Tier

*This section is optional. Advanced users only – push your limits!*

Instructions: Complete 2 rounds, 30 sec each exercise, 10 sec rest

• Burpee to Push-Up (30 sec) – Video

• KB clean + press (30 sec each side) – Video | Push-Up Alt

• V-Ups (30 sec) – Video

🚀 Pulse Power Finisher

Format: AMRAP (as many rounds as possible) – 5 minutes

• Plank jacks (15 reps) – Video

• Bicycle crunches (20 reps) – Video

*Repeat sequence until time is up*

🧘 Flow Recovery Cool-Down

1. Standing quad stretch (1 min/side) – Video

2. Chest opener stretch (1 min) – Video

3. Seated forward fold (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit boosts total-body strength, core stability, cardio endurance, and mobility for an empowering full-body reset. Each round challenges coordination, explosiveness, and recovery capacity.

💡 Pro Tip

On adventure days, focus on breath and technique—let movement be your guide. Every rep is a step forward in your fitness journey.

🔁 Reminder

Want more intensity? Browse the archive for a strength or power workout.