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 Fire Circuit
Sun, 13 July 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
β‘
Wake-Up Wave Warm-Up
1
1. Arm circles (1 min)
Video2
2. Bodyweight squats (1 min)
Video3
3. High knees (1 min)
Video4
4. Leg Swings (1 min)
Video5
5. Dynamic Inchworm to Spiderman Lunge (1 min)
Videoπ₯
Adventure Circuit Main Event
Format: Circuit | 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
β’ Dumbbell thrusters (40 sec)
Video2
β’ Kettlebell swings (40 sec)
Video3
Alternative: Jump squats
Video4
β’ Push-up to side plank (40 sec)
Video5
β’ Kettlebell alternating reverse lunges (40 sec)
Video6
Alternative: BW reverse lunge
Video7
β’ Mountain climbers (40 sec)
Videoπ
Hero Mode Challenge Tier
This section is optional. For those craving a Sunday surge!
Instructions: Complete 2 rounds, 30 sec work each, 15 sec rest
1
β’ Renegade Rows to Push-Up
Video2
Alternative: Plank Shoulder Taps
Video3
β’ Plyo Lunges
Video4
β’ Hollow Body Hold
Videoπ
Final Spark Finisher
Format: Tabata
1
β’ Burpees
Video2
β’ Russian twists
VideoAlternate each exercise every round
π§
Soulflow Cool-Down
1
1. Standing quad stretch (45 sec/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Chest opener stretch (1 min)
Video4
4. Cat-cow stretch (1 min)
Video5
5. Box Breathing (1 min)
Videoπ―
Focus & Benefits
This workout builds total-body strength, enhances core stability, and boosts conditioning with a fun, adventurous circuit flow. Expect improved muscular endurance, sweat-powered cardio, and plenty of core engagement.
Pro Tip: Channel your energy into every repβfocus on crisp, controlled movement and celebrate the challenge! Consistency is the true key to long-term progress.
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