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 Warrior Flow
Sat, 30 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Warrior Activation Warm-Up
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Bodyweight squats (1 min)
Video4
4. Dynamic Hip Circles (30 sec/side)
Video5
5. Bear crawl (1 min)
Video💥
Power Surge Main Circuit
Format: Circuit | 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
• Kettlebell goblet squats (12 reps)
Video2
• Push-ups (max reps, 40 sec)
Video3
• Dumbbell alternating lunges (10/side)
Video4
• Mountain climbers (40 sec)
Video5
• Russian twists (20 reps)
Video🔓
Challenge Tier: Heroic Assault
This section is optional. Advanced users only.
Instructions: Complete 2 rounds, minimal rest
1
• Kettlebell clean + press (10/side)
Video2
• Burpee to push-up (10 reps)
Video3
• Plank jacks (40 sec)
Video🚀
Final Pulse Finisher
Format: AMRAP (As Many Rounds As Possible in 6 minutes)
1
• Jump squats (10 reps)
Video2
• Hollow body hold (30 sec)
VideoRepeat if needed
🧘
Warrior’s Recovery Cool-Down
1
1. Child's pose (1 min)
Video2
2. Standing quad stretch (40 sec/side)
Video3
3. Cat-cow stretch (30 sec)
Video4
4. Chest opener stretch (1 min)
Video🎯
Focus & Benefits
This circuit develops total-body strength, stamina, and cardiovascular fitness. Expect increased core stability, explosive power, and endurance, with a fun, empowering theme to keep motivation high.
Pro Tip: Embrace every rep as progress. Focus on form, breathe deeply, and remember: consistency builds warriors, not perfection. Show up, power through, and celebrate every sweat drop.
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