Pulse Trek – Sunday Fire Circuit

Date: 21 September 2025

Duration: 45 minutes

Focus: Full-body energy, dynamic strength and cardio

Equipment: Bodyweight, dumbbells, mat

⚡ Spark Starter Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

4. Leg swings (1 minute) – Video

5. Walkouts (1 minute) – Video

💥 Circuit Blaze Main Workout

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

Instructions: Push intensity and keep form sharp

• Dumbbell thrusters (40 sec) – Video

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

• Bodyweight skater hops (40 sec) – Video

• V-Ups (40 sec) – Video

• Mountain climbers (40 sec) – Video

🔓 Blaze Burst Challenge Tier

*This section is optional. Advanced users only.*

Instructions: After the main circuit, complete as many rounds as possible in 7 minutes

• Burpees (10 reps) – Video

• Dumbbell alternating lunges (10/side) – Video

• Hollow body hold (30 seconds) – Video

🚀 Final Spark Finisher

Format: Tabata (20 sec on, 10 sec off x 8 rounds)

• Plank jacks – Video

• Jump squats – Video

*Repeat Tabata protocol if desired*

🧘 Ember Flow Cool-Down

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

2. Hamstring stretch (1 min) – Video

3. Cat-cow stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This circuit ignites total-body power, ramps up your cardio engine, and sharpens agility. Expect calorie burn, core strength, and muscular endurance you can feel.

💡 Pro Tip

Energy comes from movement—show up on days you feel low, and let the sweat reset your mind and drive.

🔁 Reminder

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