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 Quest – Saturday Power Surge

Sat, 20 September 2025

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

Equipment
⚡

Surge Starter Warm-Up

1
1. Arm circles (1 min
shoulder mobility, moderate intensity) – Video
2
2. High knees (1 min
dynamic cardio, moderate intensity) – Video
3
3. Leg swings (1 min
hip mobility, easy pace) – Video
4
4. Dynamic inchworm to Spiderman lunge (1 min
mobility/warm-up, moderate tempo) – Video
5
5. Jumping jacks (1 min
full-body activation, moderate intensity) – Video
💥

Main Circuit – Power Pulse

Format: Circuit

1
• Kettlebell swings (40 sec
explosive full-body power) – Video
2
• Dumbbell thrusters (40 sec
legs + shoulders, power drive) – Video
3
• Push-ups (40 sec
upper body strength, moderate pace) – Video
4
• Bodyweight skater hops (40 sec
agility + lateral power) – Video
5
• Mountain climber twists (40 sec
core activation, strong tempo) – Video
🔓

Advanced Surge Tier

This section is optional. Challenge yourself, aim for max reps.

Instructions: 2 rounds | 30 sec each | 15 sec rest

1
• Jump squats (30 sec
explosive lower body) – Video
2
• Kettlebell clean + press (30 sec
full-body power) – Video
3
• Renegade rows to push-up (30 sec
core + upper body) – Video
🚀

Finisher – Turbo Core Burst

Format: AMRAP

1
• Hollow body hold (30 sec
strong core isometric) – Video
2
• Russian twists (30 sec
rotational core, use dumbbell or bodyweight) – Video

Repeat circuit until 5 minutes are up

🧘

Recovery Wave Cool-Down

1
1. Standing quad stretch (1 min/side
relax and lengthen) – Video
2
2. Chest opener stretch (1 min
open upper body) – Video
3
3. Child's pose → Thread the needle (1 min
back and shoulders release) – Video
4
4. Seated neck rolls (1 min
easy neck release) – Video
🎯

Focus & Benefits

This circuit blends explosive power, core stability, and athletic movement for full-body energy. It boosts cardio fitness, coordination, and fast recovery.

Pro Tip: Visualize each rep powering your next goal. Intensity is the spark—consistency is the engine for progress. Show up, surge forward.

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