PULSE QUEST – Tuesday Power Flow

Date: 22 July 2025

Duration: 48 minutes

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

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Adventure Ignition Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Dynamic Hip Circles (30 sec/side) – Video

4. Bear crawl (1 min) – Video

5. Arm Swing to Squat (1 min) – Video

💥 Full-Body Power Circuit

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

• Kettlebell deadlifts (40 sec) – Video

• Dumbbell thrusters (40 sec) – Video

• Push-ups (40 sec) – Video

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

• Mountain climbers (40 sec) – Video

Bodyweight alternatives: Good mornings (for KB DL), bodyweight squats (for thrusters), plank shoulder taps (for rows)

🔓 Quest Challenge Tier (Optional)

*This section is optional. For advanced users only.*

Instructions: Complete 2 rounds as fast as possible

• Burpee to Push-Up (10 reps) – Video

• KB Renegade Rows (10/side) – Video

• Jump squats (15 reps) – Video

🚀 Final Surge Finisher

Format: 3-minute core AMRAP (as many rounds as possible)

• V-Ups (10 reps) – Video

• Russian twists (16 reps) – Video

*Repeat until 3 minutes are up*

🧘 Flow Down Cool-Down

1. Standing quad stretch (30 sec/side) – Video

2. Hamstring stretch (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This session develops full-body muscular endurance, explosive strength, and heart-pounding conditioning while sharpening core stability and coordination. Get stronger, move better, and finish feeling accomplished.

💡 Pro Tip

On tough sets, focus on your breathing rhythm. Deep, steady breaths help you stay in control and tap into energy reserves when you need it most.

🔁 Reminder

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