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 Odyssey – Sunday Adventure Flow
Sun, 7 September 2025
Duration
48 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Adventure Ignition Warm-Up
1
1. Arm circles (1 minute)
Video2
2. Leg Swings (1 minute)
Video3
3. High knees (1 minute)
Video4
4. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video5
5. Wall angels (1 minute)
Video💥
Odyssey Circuit Quest
Format: Circuit | 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Kettlebell Swings (or Bodyweight Jump Squats) (40 sec)
Video2
• Push-Ups (40 sec)
Video3
• Dumbbell alternating lunges (40 sec)
Video4
• Mountain climbers (40 sec)
Video5
• Renegade Rows to Push-Up (40 sec)
Video🔓
Heroic Tier Challenge
Optional – Advanced
This section is optional. For experienced users wanting a push.
Instructions: Complete 2 rounds, minimal rest between exercises
1
• Burpees (12 reps)
Video2
• Dumbbell thrusters (12 reps)
Video3
• Hollow Body Hold (30 sec)
Video🚀
Explorer’s Core Finisher
Format: Core Circuit | 2 rounds, 30 sec per move, minimal rest
1
• Russian twists (dumbbell optional)
Video2
• Plank Jacks
VideoRepeat for a second round if desired
🧘
Flow Recovery Cool-Down
1
1. Child's pose (1 minute)
Video2
2. Standing quad stretch (30 sec/side)
Video3
3. Thread the needle (30 sec/side)
Video4
4. Box Breathing (1 minute)
Video🎯
Focus & Benefits
This adventure-inspired circuit blends strength, power, and dynamic movement for total body toning, enhanced mobility, and resilient core strength. Perfect for leveling up energy and recovering with flow.
Pro Tip: Your best progress comes on days you show up, not just the days you feel strongest. Celebrate every finish—you’re building unstoppable consistency!
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