Pulse Trek – Saturday Circuit Quest

Date: 6 September 2025

Duration: 46 minutes

Focus: Energetic full-body strength and cardio

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Turbo Warm-Up

1. Jumping jacks (1 minute) – Video

2. Arm circles (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

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

5. Walkouts (1 minute) – Video

💥 Circuit Surge Main Quest

Format: Circuit | 3 rounds | 45 sec work, 20 sec rest | 1 min rest between rounds

• Kettlebell goblet squats (45 sec) – Video

• Dumbbell rows (45 sec) – Video

• Push-ups (45 sec) – Video

• Mountain climbers (45 sec) – Video

• Kettlebell deadlifts (45 sec) – Video

Bodyweight alternative for KB moves: Bodyweight good mornings – Video

🔓 Quest Master Challenge (Advanced – Optional)

*This section is optional. Take it on if you want a higher challenge.*

Instructions: Complete 2 rounds, 40 sec each move, minimal rest

• Burpees (40 sec) – Video

• KB Renegade Rows (40 sec) – Video

• Single-leg Romanian deadlift (40 sec/side) – Video

🚀 Lightning Finisher

Format: Core Circuit | 2 rounds | 30 sec each move

• Hollow Body Hold – Video

• Russian twists (with dumbbell) – Video

• Plank Shoulder Taps – Video

*Repeat if needed*

🧘 FlowDown Cool-Down

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

2. Hamstring stretch (1 min) – Video

3. Cat-cow stretch (30 sec) – Video

4. Chest opener stretch (1 min) – Video

🎯 Focus & Benefits

This workout powers up your entire body, boosting cardiovascular endurance, core strength, and functional muscle – with fun, high-energy flow to keep you moving and motivated.

💡 Pro Tip

Consistency conquers all: Commit to showing up, even when motivation wavers. Your energy and results will keep stacking up, quest after quest.

🔁 Reminder

Want a challenge boost? Try the Quest Master Challenge, or revisit a past strength circuit for extra power!