Thunder Pulse Adventure Circuit

Date: 24 July 2025

Duration: 45 minutes

Focus: Energetic full-body strength and cardio

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ Lightning Warm-Up Flow

1. Arm circles (1 min, mobility & activation) – Video

2. High knees (1 min, cardio & core) – Video

3. Bodyweight squats (1 min, lower body activation) – Video

4. Walkouts (1 min, full body mobility) – Video

5. Bear crawl (1 min, core & shoulders) – Video

💥 Pulse Surge Main Circuit

Format: Circuit | 3 rounds | 40 sec work, 20 sec rest | 60 sec rest between rounds

• Kettlebell swings (hips & cardio, or substitute with jump squats) – Video

• Dumbbell thrusters (full body power) – Video

• Push-ups (upper body & core) – Video

• Alternating reverse lunges (bodyweight or kettle bell option, lower body) – Video

• Mountain climbers (core & cardio) – Video

🔓 Adventure Tier Challenge

*This section is optional. For advanced movers craving more!*

Instructions: Complete 2 rounds, 30 sec per move, 10 sec transition

• Kettlebell clean + press (explosive power) – Video

• Plank to downward dog (mobility & core) – Video

• Jump squats (plyo legs & conditioning) – Video

🚀 Final Flash Finisher

Format: Tabata (20 sec work, 10 sec rest, 4 min total)

• Burpees (all-out cardio) – Video

• Plank jacks (core & cardio) – Video

*Alternate each move, repeat for 4 minutes*

🧘 Rainbow Cool-Down Circuit

1. Standing quad stretch (45 sec/side) – Video

2. Chest opener stretch (1 min) – Video

3. Cat-cow stretch (1 min) – Video

4. Seated forward fold (1 min) – Video

🎯 Focus & Benefits

This circuit delivers energetic, full-body strength and cardio. You will build power, improve endurance, and boost coordination—perfect for an all-around athletic feel. The optional tier adds intensity and explosiveness.

💡 Pro Tip

Keep your movement crisp and purposeful. Visualize each rep as practice for your next adventure—every session is a chance to level up, not just work out.