Sweat Burst Full-Body Quest

Date: 1 July 2025

Duration: 45 minutes

Focus: Total-body strength and endurance with a fun, energetic tempo

Equipment: Bodyweight, dumbbells, mat (optional)

🌟 Adventure Warm-Up

1. Arm circles (1 minute) – Video

2. High knees (1 minute) – Video

3. Dynamic Hip Circles (30 sec/side) – Video

4. Bodyweight Squat to Lateral Lunge Flow (1 minute) – Video

5. Walkouts (1 minute) – Video

⚡ Main Circuit: The Quest Begins

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

• Dumbbell thrusters (40 sec) – Video

• Push-Ups (40 sec) – Video

• Dumbbell alternating lunges (40 sec) – Video

• Plank to downward dog (40 sec) – Video

• Jumping jacks (40 sec) – Video

🔓 Bonus Adventure Tier

*This section is optional. Level up with an extra challenge!*

Instructions: 2 rounds | 30 sec each move

• Renegade Rows to Push-Up – Video

• Bodyweight Skater Hops – Video

• V-Ups – Video

🚀 Final Push: Power Surge

Format: Tabata – 20 sec work, 10 sec rest x 4 rounds per move

• Mountain climbers – Video

• Hollow Body Hold – Video

*Repeat both if extra burn is desired*

🧘 Recovery Flow

1. Standing quad stretch (1 min) – Video

2. Cat-cow stretch (1 min) – Video

3. Child's pose (1 min) – Video

4. Hamstring stretch (1 min) – Video

🎯 Focus & Benefits

This full-body quest boosts muscular strength, cardio capacity, core stability, and explosive power with a playful, adventurous vibe. Expect improved endurance, coordination, and full-body tone.

💡 Pro Tip

Stay present and curious: treat each new circuit as a fresh quest, not a chore. Celebrate the effort, not just the finish line!

🔁 Reminder

Want to go even harder? Add the Bonus Adventure Tier or revisit your favorite circuit for extra sweat!