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 – Sunday Energy Flow
Sun, 24 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Spark Starter Warm-Up
1
1. Arm circles (1 minute)
Video2
2. High knees (1 minute)
Video3
3. Bodyweight squats (1 minute)
Video4
4. Leg Swings (1 minute)
Video5
5. Walkouts (1 minute)
Video💥
Adventure Circuit Main Quest
Format: Circuit
1
• Dumbbell thrusters (40 sec)
Video2
• Renegade Rows to Push-Up (40 sec)
Video3
• Bodyweight Skater Hops (40 sec)
Video4
• Kettlebell goblet squats (40 sec)
Video5
• Plank Jacks (40 sec)
Video🔓
Hero Tier – Energy Surge
This section is optional. Challenge yourself if you want extra intensity.
Instructions: Complete 2 rounds, 45 seconds each, minimal rest.
1
• Burpee to Push-Up (10 reps)
Video2
• Kettlebell swings (45 sec)
Video3
• V-Ups (45 sec)
Video🚀
Final Spark Finisher
Format: AMRAP (as many rounds as possible in 5 minutes)
1
• Mountain climbers (30 sec)
Video2
• Hollow Body Hold (30 sec)
VideoRepeat until time is up
🧘
Recovery Wave Cool-Down
1
1. Standing quad stretch (1 min/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Chest opener stretch (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This circuit fuses energetic cardio, strength, and core moves for total-body conditioning. Boosts endurance, functional strength, explosive power, and mobility while keeping you mentally sharp.
Pro Tip: Start every set with intention and energy. Focus on form and breathing – when you own each rep, your results take off.
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