Pulse Trek – Saturday Burn Circuit

Date: 13 September 2025

Duration: 45 minutes

Focus: Total-body endurance, strength, and agility

Equipment: Bodyweight, dumbbells, kettlebell (optional)

⚡ Launch Sequence Warm-Up

1. Arm circles (1 min) – Video

2. High knees (1 min, moderate intensity) – Video

3. Bodyweight squats (1 min, steady pace) – Video

4. Bear crawl (1 min, full-body activation) – Video

5. Dynamic Hip Circles (30 sec/side, hips and glutes) – Video

💥 Blaze Circuit Main Workout

Format: 3 Rounds – 40 seconds work, 20 seconds rest per move – 1 minute rest between rounds

• Dumbbell thrusters (full-body power) – Video

• Kettlebell swings (explosive strength; alt: jump squats) – Video

• Mountain climbers (core & cardio) – Video

• Push-ups (upper body focus) – Video

• Bodyweight Skater Hops (lateral agility) – Video

🔓 Turbo Tier: Advanced Circuit

*This section is optional. For advanced users ready to push their limits.*

Instructions: Complete 2 rounds – 40 seconds per move, 15 seconds rest

• Renegade Rows to Push-Up – Video

• Kettlebell clean + press (explosive power; alt: push-up to side plank) – Video

• Jump squats (maximum height) – Video

🚀 Lightning Round Finisher

Format: Tabata (20 sec work, 10 sec rest x 4 each move – 8 total)

• Burpees (full-body burnout) – Video

• Hollow Body Hold (core stability) – Video

*Repeat if needed*

🧘 Cool-Down Flow

1. Standing quad stretch (1 min/side) – Video

2. Chest opener stretch (1 min) – Video

3. Downward dog (1 min) – Video

4. Child's pose → Thread the Needle (1 min) – Video

🎯 Focus & Benefits

This adventure circuit hammers every major muscle group, spikes your heart rate, and forges functional strength and coordination. Expect improved power, athleticism, and real-world endurance.

💡 Pro Tip

When intensity peaks, control your breathing and focus on strong, explosive form. Each rep is a step further on your fitness journey—own it, rep by rep.