Pulse Wave: Saturday Strength Circuit

Date: 28 June 2025

Duration: 45 minutes

Focus: Total body strength and energy

Equipment: Bodyweight, dumbbells, kettlebell (optional), mat

⚡ Warm-Up Flow Surge

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Bodyweight squats (1 min) – Video

4. Leg Swings (1 min) – Video

5. Walkouts (1 min) – Video

💥 Adventure Circuit

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

• Dumbbell thrusters (40 sec) – Video

• Kettlebell swings (or bodyweight jump squats) (40 sec) – Video / Video

• Push-ups (40 sec) – Video

• Dumbbell renegade rows (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

🔓 Optional Explorer Challenge

*This section is optional. For advanced users looking to push further.*

Instructions: Complete 2 sets – minimal rest

• Burpee to Push-Up (10 reps) – Video

• Mountain Climber Twists (30 sec) – Video

• Hollow Body Hold (30 sec) – Video

🚀 Fun Burst Finisher

Format: Core Tabata – 20 sec on, 10 sec off, alternate for 4 rounds (4 min total)

• Bicycle crunches – Video

• Plank jacks – Video

*Repeat sequence for 4 minutes*

🧘 Cool-Down Chill Down

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

2. Hamstring stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Cat-cow stretch (1 min) – Video

🎯 Focus & Benefits

This circuit boosts full-body strength, cardio endurance, and athletic coordination while keeping energy high and pace lively. It hits every major muscle group and finishes with a playful, effective core burn.

💡 Pro Tip

Consistency beats perfection – show up, enjoy the process, and let your energy build with each session. Your progress is the real adventure!

🔁 Reminder

Want more intensity? Explore a strength or power workout in the archive and take on a new challenge next session!