PULSE QUEST – Tuesday Energy Burst

Date: 26 August 2025

Duration: 45 minutes

Focus: Total body strength, endurance, and dynamic movement

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Power-Up Flow

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Leg Swings (1 min) – Video

4. Bodyweight squats (1 min) – Video

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

💥 Circuit Quest

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

• Dumbbell thrusters (40 sec) – Video

• Kettlebell single-arm rows (40 sec each side) – Video

• Push-up to Side Plank (40 sec) – Video

• Mountain Climber Twists (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

🔓 Heroic Challenge Tier

*This section is optional. Advanced intensity.*

Instructions: EMOM 8 minutes – Complete all reps within the minute, rest remainder of the minute

• Burpee to Push-Up (8 reps) – Video

• Kettlebell Swing + Thruster (10 reps) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Turbo Core Finisher

Format: Tabata – 20 sec work, 10 sec rest x 4 rounds each move

• Bicycle crunches – Video

• Plank Jacks – Video

*Repeat if needed*

🧘 Flow Down Reset

1. Child's pose (1 min) – Video

2. Standing forward fold (1 min) – Video

3. Cat-cow stretch (1 min) – Video

4. Figure-4 Stretch (1 min, 30 sec per side) – Video

🎯 Focus & Benefits

This session builds balanced strength, boosts cardio capacity, and fires up your core stability. Dynamic movement patterns improve agility, coordination, and total-body endurance.

💡 Pro Tip

Use every rep to focus on your form, not just your speed. Quality movement leads to faster progress and fewer setbacks.