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 Power Flow
Sun, 27 July 2025
Duration
45 min
Equipment
Dumbbell, Bodyweight
Equipment
⚡
Adventure Warm-Up
1
1. Arm circles (1 min easy)
Video2
2. High knees (1 min moderate)
Video3
3. Bodyweight squats (1 min steady pace)
Video4
4. Lateral lunges (30 sec/side, controlled)
Video5
5. Walkouts (1 min, smooth transitions)
Video💥
Main Voyage Circuit
Format: Circuit
Instructions: 3 rounds | 45 sec work, 15 sec rest per move | 1 min rest between rounds
1
• Dumbbell thrusters (45 sec)
Video2
• Mountain climbers (45 sec)
Video3
• Dumbbell alternating lunges (45 sec)
Video4
• Push-Up to Side Plank (45 sec)
Video5
• Russian twists (bodyweight or dumbbell, 45 sec)
Video🔓
Summit Tier Challenge
Optional
This section is optional. Label it clearly as advanced.
Instructions: Complete 2 rounds at full intensity, minimal rest
1
• Burpees (30 sec)
Video2
• Dumbbell renegade rows (30 sec)
Video3
• Hollow Body Hold (30 sec)
Video🚀
Flow Burst Finisher
Format: Core Circuit, 2 rounds, minimal rest
1
• V-Ups (30 sec)
Video2
• Plank jacks (30 sec)
VideoRepeat if needed
🧘
Recovery Dock Cool-Down
1
1. Standing quad stretch (45 sec/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Child's pose (1 min)
Video4
4. Chest opener stretch (1 min)
Video🎯
Focus & Benefits
This energizing full-body circuit targets strength, cardio endurance, and core stability with minimal equipment—perfect for building balanced athleticism and boosting mood.
Pro Tip: Stay present—focus on controlled movement and quality over speed. Progress is won through attention, not just intensity.
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