Pulse Wave: Sunday Power Quest

Date: 20 July 2025

Duration: 45 minutes

Focus: Full-body strength, explosive cardio, and core stability

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Energize and Activate

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

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

3. Dynamic Hip Circles (30 seconds per side, mobility) – Video

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

5. Walkouts (1 minute, mobility and core activation) – Video

💥 Main Circuit Surge

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

• Kettlebell swings (explosive power) – Video

• Dumbbell thrusters (total body) – Video

• Push-Up to Side Plank (strength and stability) – Video

• Kettlebell single-arm rows (back/core, alternate sides each round) – Video

• Bodyweight skater hops (agility and cardio) – Video

🔓 Summit Challenge Tier

*This section is optional. Label it clearly as advanced.*

Instructions: Complete 2 rounds, minimal rest.

• Burpee to Push-Up (10 reps, max effort) – Video

• Kettlebell clean + press (10 per side) – Video

• Hollow Body Hold (40 seconds) – Video

🚀 Pulse Core Finisher

Format: AMRAP (As Many Rounds As Possible) – 4 minutes

• Bicycle crunches (20 reps) – Video

• Plank shoulder taps (1 minute) – Video

Repeat as many rounds as possible in 4 minutes

🧘 Recovery Flow

1. Standing quad stretch (1 minute per side) – Video

2. Chest opener stretch (1 minute) – Video

3. Child's pose (1 minute) – Video

4. Seated forward fold (1 minute) – Video

🎯 Focus & Benefits

This session will forge full-body strength and explosiveness while boosting your cardio capacity and core power. Dynamic movements ensure you move, sweat, and build real-world performance.

💡 Pro Tip

Find your rhythm: focus on smooth transitions, steady breathing, and owning each rep with purpose. Consistency builds momentum for your next breakthrough!

🔁 Reminder

If you want more intensity, level up with the Summit Challenge Tier or revisit a previous power circuit for an extra push!