Pulse Trek – Thursday Circuit Quest

Date: 28 August 2025

Duration: 47 minutes

Focus: Energetic full body strength and cardio blend

Equipment: Bodyweight, dumbbells, kettlebell (optional)

⚡ Trek Launch Warm-Up

1. Arm circles (1 minute, mobility activation) – Video

2. High knees (1 minute, cardio/hips) – Video

3. Bodyweight squats (1 minute, full lower body) – Video

4. Dynamic hip circles (30 sec/side, hip opening) – Video

5. Walkouts (1 minute, total body warm-up) – Video

💥 Power Traverse Circuit

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

• Dumbbell thrusters (full body strength, 10-12 reps) – Video

• Kettlebell swings (or jump squats if no KB, explosive power, 15-20 reps) – Video / Bodyweight Alternative

• Push-ups (upper body, 12-15 reps) – Video

• Mountain climbers (core/cardio, 40 seconds) – Video

• Kettlebell single-arm row (8 reps/side, or DB row) – Video / Dumbbell Alternative

🔓 Bonus Summit Challenge (Optional Advanced Tier)

*This section is optional. Advanced challenge for extra firepower*

Instructions: 2 rounds, minimal rest, go for max effort

• Burpee to push-up (10 reps, full body) – Video

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

• Hollow body hold (30 seconds, core) – Video

🚀 Turbo Pulse Finisher

Format: Core & conditioning blast – 2 rounds, 20 sec on/10 sec off, no rest between

• Plank jacks (core/cardio) – Video

• Russian twists (core/obliques, with DB or BW) – Video

*Repeat if needed*

🧘 Trek Calm Cool-Down

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

2. Child's pose (1 minute, back/shoulders) – Video

3. Thread the needle (30 sec/side) – Video

4. Seated forward fold (1 minute, hamstrings/spine) – Video

🎯 Focus & Benefits

This circuit delivers an energizing blend of strength, cardio, and core stability. Expect improved total-body power, metabolic boost, and enhanced mobility for all levels.

💡 Pro Tip

Stay present and intentional with every rep—tuning into your breath and form transforms effort into adventure. Progress is a journey—own your pulse!