Pulse Trek – Tuesday Circuit Quest

Date: 5 August 2025

Duration: 45 minutes

Focus: Energetic full-body endurance and balance

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Adventure Warm-Up Flow

1. Arm circles (1 minute, light intensity) – Video

2. Bodyweight squats (1 minute, moderate intensity) – Video

3. High knees (1 minute, moderate intensity) – Video

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

5. Walkouts (1 minute, moderate intensity) – Video

💥 Trek Circuit Mainstage

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

• Dumbbell thrusters (40 sec, full-body power) – Video

• Kettlebell single-arm rows (40 sec, each side, upper back & core) – Video

• Jump squats (40 sec, lower body/plyo) – Video

• Plank Shoulder Taps (40 sec, core & shoulders) – Video

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

🔓 Legend Tier: Optional Challenge

*This section is optional. Advanced users only.*

Instructions: Complete 2 rounds for max reps – minimal rest

• Kettlebell clean + press (10 per side, total-body power) – Video

• Burpee to Push-Up (10 reps, full-body intensity) – Video

• Hollow Body Hold (40 sec, core endurance) – Video

🚀 Final Push: Pulse Finisher

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

• Bodyweight Skater Hops – Video

• Plank Jacks – Video

*Repeat alternating for 4 minutes*

🧘 Trek Cooldown Flow

1. Standing quad stretch (40 sec/side) – Video

2. Cat-cow stretch (1 minute) – Video

3. Seated forward fold (1 minute) – Video

4. Child's pose (1 minute) – Video

🎯 Focus & Benefits

This circuit boosts cardiovascular endurance, develops total-body strength, and sharpens coordination. Expect improved energy, stamina, and body control with every round.

💡 Pro Tip

Focus on powerful, crisp movements and full range of motion – challenge yourself, but stay in control. Consistency over perfection builds results and confidence.