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 – Thursday Adventure Circuit
Thu, 14 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Adventure Warm-Up Flow
1
1. Arm circles (1 min, moderate)
Video2
2. High knees (1 min, fast)
Video3
3. Bodyweight squats (1 min, moderate)
Video4
4. Dynamic Hip Circles (30 sec/side, smooth)
Video5
5. Walkouts (1 min, steady)
Video💥
Circuit Quest Main Event
Format: Circuit
Instructions: Move with energy and keep transitions snappy to maximize adventure intensity!
1
• Dumbbell thrusters (40 sec)
Video2
• Renegade Rows to Push-Up (40 sec)
Video3
• Kettlebell swings (40 sec)
Video (Alternative: Jump squats – Video)4
• Walking lunges (40 sec)
Video5
• Plank to downward dog (40 sec)
Video🔓
Bonus Hero Tier
This section is optional. For those ready to go further.
Instructions: Complete 2 rounds, 30 seconds each exercise with minimal rest
1
• Plyo Lunges
Video2
• Mountain climbers
Video3
• Hollow Body Hold
Video🚀
Finale Blast
Format: Tabata
1
• Burpees
Video2
• Bicycle crunches
VideoRepeat if needed
🧘
Cool-Down Adventure Release
1
1. Standing quad stretch
Video2
2. Chest opener stretch
Video3
3. Downward dog (30 seconds)
Video4
4. Figure-4 Stretch (30 seconds per side)
Video🎯
Focus & Benefits
Combines strength, cardio, and core for a true full-body adventure. Expect improved stamina, muscle endurance, and a serious boost in energy and mood.
Pro Tip: Approach each round as a mini quest – focus on form and pace, and treat every rep as a step toward your strongest self.
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