Pulse Rally: Sunday Energy Circuit

Date: 17 August 2025

Duration: 45 minutes

Focus: Full-body strength, core, and cardio

Equipment: Bodyweight, dumbbells, kettlebell (optional)

⚡ Wake-Up Launch

1. Arm circles (1 min, dynamic mobility) – Video

2. High knees (1 min, elevate heart rate) – Video

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

4. Bodyweight squats (1 min, warm lower body) – Video

5. Walkouts (1 min, core activation) – Video

💥 Main Rally Circuit

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

• Dumbbell thrusters (strength/power) – Video

• Bodyweight Skater Hops (agility/cardio) – Video

• Kettlebell single-arm rows (back/shoulder; alt: dumbbell or bodyweight row) – Video

• Mountain climbers (core/cardio) – Video

• Push-Up to Side Plank (upper body/core stability) – Video

🔓 Bonus Surge Tier (Advanced)

*This section is optional. For advanced users craving more challenge.*

Instructions: Complete 2 rounds, minimal rest

• Burpee to Push-Up (10 reps) – Video

• Kettlebell Swing + Thruster (10 reps) – Video

• Hollow Body Hold (40 sec) – Video

🚀 Rally Sprint Finisher

Format: Tabata (20 sec on, 10 sec off) – 4 min, 2 moves alternating

• Jump squats – Video

• Plank jacks – Video

*Repeat for 4 minutes*

🧘 Cool-Down Flow

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

2. Downward dog (30 sec) – Video

3. Child's pose (1 min) – Video

4. Seated Neck Rolls (40 sec) – Video

🎯 Focus & Benefits

This high-energy circuit ignites every major muscle group, boosts heart rate, and builds both strength and stamina while challenging core stability.

💡 Pro Tip

Fuel your session with upbeat music and focus on controlled movement, not just speed – quality reps win every time. Stay present and celebrate small wins each round.

🔁 Reminder

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