Pulse Trek: Adventure Burn Circuit

Date: 23 August 2025

Duration: 45 minutes

Focus: Total body conditioning, strength, and cardio

Equipment: Bodyweight, dumbbells, kettlebell (optional), mat

⚡ Wake-Up Quest Warm-Up

1. Arm circles (1 min) – Video

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

3. High knees (1 min) – Video

4. Walkouts (1 min) – Video

5. Lateral Lunge to Reverse Lunge Flow (30 sec/side) – Video

💥 Circuit Blaze Main Workout

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

• Kettlebell goblet squats (or bodyweight squats) (40 sec) – Video | Bodyweight alternative

• Push-ups (40 sec) – Video

• Dumbbell rows (40 sec) – Video | Kettlebell option

• Bodyweight Skater Hops (40 sec) – Video

• Plank to downward dog (40 sec) – Video

🔓 Peak Adventure Challenge Tier (Optional)

*This section is optional. For advanced users seeking more intensity.*

Instructions: Complete 2 rounds, minimal rest

• Kettlebell swings (45 sec) – Video | Jump squat alternative

• Renegade Rows to Push-Up (45 sec) – Video

• V-Ups (45 sec) – Video

🚀 Thunder Run Finisher

Format: Tabata – 20 sec on, 10 sec off, alternate each exercise for 4 minutes (2 rounds each)

• Burpees – Video

• Mountain climbers – Video

*Repeat if needed*

🧘 Explorer’s Flow Cool-Down

1. Hamstring stretch (1 min) – Video

2. Child's pose (1 min) – Video

3. Chest opener stretch (1 min) – Video

4. Figure-4 Stretch (30 sec/side) – Video

🎯 Focus & Benefits

This circuit hits all major muscle groups, improves cardio capacity, elevates strength, and boosts balance and core stability – all while keeping you moving with adventurous energy.

💡 Pro Tip

Embrace the journey – don’t chase perfection, chase progress. Consistency will fuel your strength and spark the next adventure.