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 Blaze: Sunday Power Circuit

Sun, 28 September 2025

Duration

4 min

Equipment

Kettlebell, Dumbbell, Bodyweight

Equipment
⚑

Ignite Warm-Up

1
1. Arm circles (1 min, light intensity)
Video
2
2. Leg Swings (1 min, moderate)
Video
3
3. Dynamic Hip Circles (30 sec/side, moderate)
Video
4
4. Bodyweight squat to lateral lunge flow (1 min, moderate)
Video
5
5. Bear crawl (1 min, moderate)
Video
πŸ’₯

Power Surge Main Circuit

Format: Circuit | 3 rounds | 40 sec per move, 20 sec rest | 1 min rest between rounds

1
β€’ Kettlebell goblet squats (40 sec)
Video
2
β€’ Push-ups (40 sec)
Video
3
β€’ Dumbbell renegade rows (40 sec)
Video
4
β€’ Jumping jacks (40 sec)
Video
5
β€’ Hollow body hold (40 sec)
Video
πŸ”“

Adventure Tier: Pulse Challenge

This section is optional. Advanced users only!

Instructions: Complete 2 rounds as fast as possible, minimal rest.

1
β€’ Kettlebell clean + press (10/side)
Video
2
β€’ Plyo lunges (40 sec)
Video
3
β€’ V-Ups (15 reps)
Video
πŸš€

Pulse Burn Finisher

Format: Tabata (20 sec work, 10 sec rest, 4 minutes total) | Alternate between moves

1
β€’ Burpees
Video
2
β€’ Plank shoulder taps
Video

Repeat cycle for 4 minutes

🧘

Flow Recovery Cool-Down

1
1. Child's pose (1 min)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Thread the needle (30 sec/side)
Video
4
4. Chest opener stretch (1 min)
Video
🎯

Focus & Benefits

This session builds full-body power, enhances core stability and cardio endurance, and challenges coordination through dynamic movement patterns. Expect a sweaty, empowering circuit that boosts strength, stamina, and daily function.

Pro Tip: Consistency is your real superpower. Show up with intention, and even on days you feel slow, remember: movement is progress. Keep your focus on every repβ€”quality over quantity always wins.

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