Pulse Trek – Thursday Energy Circuit

Date: 31 July 2025

Duration: 45 minutes

Focus: Full-body strength, cardio, and balance

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Trailblazer Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Leg Swings (1 minute) – Video

4. Dynamic Inchworm to Spiderman Lunge (1 minute) – Video

5. Jumping jacks (1 minute) – Video

💥 Main Circuit Quest

Format: Circuit – 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

• Kettlebell goblet squats (40 sec) – Video

• Push-ups (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Mountain climbers (40 sec) – Video

• Alternative for kettlebell squat: Bodyweight squats – Video

🔓 Summit Challenge Tier

*This section is optional. For advanced trekkers only!*

Instructions: Complete 2 rounds as fast as possible with perfect form

• Burpee to Push-Up (10 reps) – Video

• Kettlebell Swing + Thruster (10 reps) – Video

• V-Ups (15 reps) – Video

🚀 Expedition Finisher

Format: Tabata (20 sec on, 10 sec off, alternate for 4 minutes)

• Plank Jacks – Video

• Jump squats – Video

*Repeat sequence for 4 total minutes*

🧘 Restore & Recover Flow

1. Cat-cow stretch (30 seconds) – Video

2. Standing quad stretch (30 seconds per side) – Video

3. Chest opener stretch (45 seconds) – Video

4. Downward dog (30 seconds) – Video

🎯 Focus & Benefits

This circuit delivers a full-body burn: powerful legs, strong upper body, athletic core, and high-energy cardio for stamina and agility. Build functional strength, coordination, and balance in every session.

💡 Pro Tip

During every round, keep your breath smooth and steady—focus turns effort into progress. Remember: consistency beats intensity every time.