PULSE QUEST – Thursday Adventure Surge

Date: 11 September 2025

Duration: 47 minutes

Focus: Full-body strength and endurance with dynamic movement

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Adventure Warm-Up Surge

1. Arm circles (1 minute, light intensity) – Video

2. Bodyweight squats (1 minute, moderate intensity) – Video

3. High knees (1 minute, moderate intensity) – Video

4. Leg Swings (1 minute, light-moderate intensity) – Video

5. Dynamic Hip Circles (30 sec/side, light intensity) – Video

💥 Main Quest Circuit

Format: Circuit

Instructions: 3 rounds – 45 sec work, 20 sec rest per exercise, 1 min rest after each round

• Kettlebell goblet squats (12 reps, strength) – Video

• Dumbbell thrusters (10 reps, power) – Video

• Mountain climbers (45 sec, cardio) – Video

• Kettlebell single-arm rows (8 reps/side, strength) – Video

• Jump squats (12 reps, explosive) – Video

• Russian twists (15 reps/side, core) – Video

🔓 Heroic Challenge Tier

*This section is optional. Advanced only.*

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

• Burpee to Push-Up (10 reps, explosive) – Video

• KB Renegade Rows (30 sec, core/strength) – Video

• Single-leg Romanian deadlift (8 reps/side, balance/strength) – Video

🚀 Final Surge Finisher

Format: Tabata (20 sec work, 10 sec rest, 4 minutes total)

• Bicycle crunches (core) – Video

• Plank Jacks (cardio/core) – Video

*Repeat as needed until time is up*

🧘 Recharge & Restore Cool-Down

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

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Cat-cow stretch (30 seconds) – Video

🎯 Focus & Benefits

This dynamic full-body circuit builds muscular endurance, explosive power, and core stability while keeping intensity high and movement fresh. Expect improved conditioning, balance, and full-body strength.

💡 Pro Tip

Stay present in each rep — focus on your breathing and challenge your limits, but prioritize quality movement over speed for best results.