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 BLITZ – Thursday Energy Circuit
Thu, 4 September 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Launch Activation
1
1. Arm circles (1 minute)
Video2
2. High knees (1 minute)
Video3
3. Leg Swings (30 sec/side)
Video4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video5
5. Jumping jacks (1 minute)
Video💥
Core Circuit Surge
Format: Circuit
1
• Push-ups (40 sec)
Video2
• Dumbbell thrusters (40 sec)
Video3
• Mountain climbers (40 sec)
Video4
• Kettlebell goblet squats (40 sec)
Video5
• Bodyweight Skater Hops (40 sec)
Video🔓
Pulse Mastery Tier
Optional – Advanced
This section is optional. Advanced challenge for those who want more.
Instructions: Complete 2 rounds, minimal rest
1
• Burpees (15 reps)
Video2
• KB Renegade Rows (10/side)
Video3
• Jump squats (20 reps)
Video🚀
Lightning Finisher
Format: AMRAP
1
• Plank Jacks (20 reps)
Video2
• V-Ups (10 reps)
VideoRepeat as many rounds as possible
🧘
Pulse Cooldown Flow
1
1. Standing quad stretch (45 sec/side)
Video2
2. Hamstring stretch (45 sec/side)
Video3
3. Chest opener stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This circuit delivers explosive cardio, relentless core strength, and full-body conditioning, building power, agility, and endurance for every athlete.
Pro Tip: Embrace the challenge – focus on powerful, controlled movement with every rep. Let your breath guide the pace and fuel your drive to finish strong.
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