Pulse Quest: Total Body Adventure

Date: 15 July 2025

Duration: 46 minutes

Focus: Full-body strength, agility, and cardio endurance

Equipment: Bodyweight, dumbbells, kettlebell (all optional)

⚡ Adventure Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Leg swings (1 minute) – Video

4. Walkouts (1 minute) – Video

5. Dynamic hip circles (30 sec/side) – Video

💥 Quest Circuit

Format: Circuit | 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

• Kettlebell swings (or bodyweight jump squats) – Video

• Push-ups – Video

• Dumbbell alternating lunges (or bodyweight reverse lunge) – Video

• Renegade rows to push-up (or plank shoulder taps) – Video

• Russian twists (with dumbbell or bodyweight) – Video

🔓 Summit Tier Challenge (Advanced Optional)

*This section is optional. For those ready to level up the adventure.*

Instructions: Complete as many rounds as possible in 7 minutes

• Burpees (10 reps) – Video

• Kettlebell clean + press (8/side) – Video

• Hollow body hold (30 seconds) – Video

🚀 Final Push Finisher

Format: Core Circuit | 2 rounds | 30 seconds each move

• Plank jacks – Video

• V-Ups – Video

• Mountain climber twists – Video

*Repeat if needed*

🧘 Cool-Down Flow

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

2. Standing quad stretch (30 seconds/leg) – Video

3. Chest opener stretch (1 minute) – Video

4. Seated forward fold (1 minute) – Video

🎯 Focus & Benefits

This session unlocks functional strength, full-body athleticism, and core-powered stability while boosting endurance and coordination—no boredom, just results.

💡 Pro Tip

Embrace each rep as a chance to master your movement—energy and adventure begin with your mindset!

🔁 Reminder

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