TODAY'S
WORKOUT
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.
Pulse Adventure – Total Body Quest
Tue, 16 September 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Launch Sequence Warm-Up
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Leg swings (1 min)
Video4
4. Walkouts (1 min)
Video5
5. Bodyweight squat to lateral lunge flow (1 min)
Video💥
Quest Circuit Main Workout
Format: Circuit
1
• Kettlebell swings (or jump squats if no KB) (45 sec)
Video / Video2
• Push-ups (45 sec)
Video3
• Dumbbell alternating lunges (45 sec)
Video4
• Plank to downward dog (45 sec)
Video5
• Mountain climbers (45 sec)
Video🔓
Adventure Tier Challenge
Optional
This section is optional. Challenge yourself if you want more intensity.
Instructions: Complete 2 rounds, as fast and clean as possible
1
• Kettlebell clean + press (10 reps per side)
Video2
• Burpee to push-up (10 reps)
Video3
• Hollow body hold (30 sec)
Video🚀
Rapid Fire Finisher
Format: AMRAP
1
• Jumping jacks (15 reps)
Video2
• Russian twists (20 reps)
Video🧘
Restorative Cool-Down
1
1. Standing quad stretch (1 min/side)
Video2
2. Cat-cow stretch (1 min)
Video3
3. Chest opener stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This circuit adventure builds total-body strength, athletic conditioning, and core power while boosting mobility and stamina. Expect to break a sweat, challenge your limits, and finish energized.
Pro Tip: Embrace the challenge mindset: Each rep is a step forward on your journey. Consistency, not perfection, transforms your results. Show up, conquer, and celebrate your progress!
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