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 Circuit – Sunday Energy Surge
Sun, 14 September 2025
Duration
47 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Wake-Up Wave Warm-Up
1
1. Arm circles (1 minute
light, dynamic) – Video2
2. Bodyweight squats (1 minute
steady pace) – Video3
3. Dynamic Hip Circles (30 sec/side
hip mobility) – Video4
4. Walkouts (1 minute
gentle full-body activation) – Video5
5. High knees (1 minute
elevate heart rate) – Video💥
Core Quest Main Circuit
Format: Circuit
1
• Dumbbell thrusters (strength, power, full-body)
Video2
• Kettlebell swings (hip drive, cardio)
Video3
• Push-ups (upper body, core)
Video4
• Mountain climbers (core, cardio)
Video5
• Lateral lunges (mobility, legs; use KB or BW)
Video🔓
Summit Tier Challenge
Optional – Advanced
This section is optional. Push your limits if you choose.
Instructions: Complete 2 rounds, 40 seconds each, 15 seconds rest
1
• KB Clean + Press (explosive strength)
Video2
• Burpee to Push-Up (total body power)
Video3
• V-Ups (core strength and control)
Video🚀
Quickfire Finish
Format: Tabata
1
• Jump squats
Video2
• Plank jacks
VideoAlternate each move, total 4 rounds per exercise
🧘
Flow Down Cool-Down
1
1. Standing quad stretch (45 sec/side)
Video2
2. Chest opener stretch (1 minute)
Video3
3. Hamstring stretch (1 minute)
Video4
4. Child's pose (1 minute)
Video🎯
Focus & Benefits
This circuit brings together strength, cardio, and mobility for a total-body reset. Expect improved muscular endurance, better coordination, and a fresh post-workout high. Ideal for building resilience while keeping movement fun and challenging.
Pro Tip: Keep your transitions sharp and your mindset positive. Focus on form, not just speed – mastery in movement leads to real progress. Celebrate every rep!
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