Pulse Trek – Sunday Fire Circuit

Date: 3 August 2025

Duration: 45 minutes

Focus: Full-body strength, cardio, and mobility

Equipment: Bodyweight, dumbbells, kettlebell, mat

⚡ Adventure Warm-Up Wave

1. Arm circles (1 min) – Video

2. Jumping jacks (1 min) – Video

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

4. Bear crawl (1 min) – Video

5. Bodyweight squat to lateral lunge flow (1 min) – Video

💥 Main Quest Circuit

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

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Renegade rows to push-up (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Bonus Heroic Tier

*This section is optional. Label it clearly as advanced.*

Instructions: For advanced users, complete 2 rounds with minimal rest

• Burpees (45 sec) – Video

• Single-leg Romanian deadlift (8/side) – Video

• Hollow body hold (45 sec) – Video

🚀 Explorer’s Finisher Blast

Format: Core Circuit – 2 rounds, 30 sec each move, no rest

• V-Ups – Video

• Russian twists (with or without dumbbell) – Video

*Repeat if needed*

🧘 River Flow Cool-Down

1. Standing quad stretch – Video

2. Hamstring stretch – Video

3. Child's pose – Video

4. Seated forward fold (1 min) – Video

🎯 Focus & Benefits

This circuit boosts strength, endurance, and core stability while challenging your coordination and mobility with a full-body, adventurous approach.

💡 Pro Tip

Stay present on each rep and visualise your next move – owning the moment transforms your effort into lasting progress.

🔁 Reminder

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