Pulse Trek – Saturday Adventure Circuit

Date: 9 August 2025

Duration: 45 minutes

Focus: Total-body conditioning and functional strength

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Adventure Engine Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

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

5. Bear crawl (1 min) – Video

💥 The Expedition Main Circuit

Format: Circuit — 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video

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

• Mountain climbers (45 sec) – Video

🔓 Explorer’s Edge Challenge (Optional – Advanced)

*This section is optional. For advanced adventurers craving extra intensity.*

Instructions: Perform 2 rounds, 40 sec on, 20 sec off.

• Kettlebell clean + press (each side) – Video

• Jump squats – Video

• Hollow Body Hold – Video

🚀 Trekker’s Turbo Finisher

Format: Tabata (20 sec on, 10 sec off, 4 min total)

• Burpees – Video

• Plank Jacks – Video

*Alternate each exercise for 4 minutes*

🧘 Recovery Trail Cool-Down

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Chest opener stretch – Video

4. Child's pose – Video

🎯 Focus & Benefits

This circuit delivers total-body strength, powerful conditioning, and improved balance with every rep. Expect to build muscle, boost cardio, and develop functional movement patterns for any adventure.

💡 Pro Tip

Your mind is the compass—where focus goes, energy flows. Commit to quality reps and embrace the challenge. Every round is progress.