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 BLAST – Sunday Power Flow
Sun, 31 August 2025
Duration
46 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
ENERGIZE – Mobility & Activation
1
1. Arm circles (1 min)
Video2
2. Walkouts (1 min)
Video3
3. High knees (1 min)
Video4
4. Lateral lunges (1 min)
Video5
5. Dynamic Hip Circles (1 min)
Video💥
MAIN FLOW – Strength Surge Circuit
Format: 3 rounds | 40 sec on, 20 sec rest | 1 min rest between rounds
1
• Kettlebell swings (40 sec)
Video2
• Dumbbell thrusters (40 sec)
Video3
• Push-ups (40 sec)
Video4
• Mountain climbers (40 sec)
Video5
• Bodyweight Skater Hops (40 sec)
Video🔓
CHALLENGE LEVEL – Power Quest
Advanced/Optional
This section is optional. Label it clearly as advanced.
Instructions: Complete 2 rounds for max reps, minimal rest.
1
• KB Renegade Rows (40 sec)
Video2
• Jump squats (40 sec)
Video3
• V-Ups (40 sec)
Video🚀
FINISHER – Core Burnout
Format: 2 rounds, minimal rest
1
• Hollow Body Hold (30 sec)
Video2
• Plank Shoulder Taps (1 min)
VideoRepeat if needed
🧘
COOLDOWN – Flex & Flow
1
1. Child's pose (1 min)
Video2
2. Hamstring stretch (1 min)
Video3
3. Chest opener stretch (1 min)
Video4
4. Thread the needle (1 min)
Video🎯
Focus & Benefits
This session builds total-body strength, drives up your heart rate for serious calorie burn, and challenges your core from every angle. Expect enhanced power, grit, and energy for the week ahead.
Pro Tip: Stay fierce—when it burns, remember that’s your body leveling up. Focus on every rep and master your breathing for stronger lifts and deeper endurance.
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