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 Mix
Thu, 7 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Adventure Warm-Up Flow
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Dynamic Inchworm to Spiderman Lunge (1 min)
Video4
4. Lateral lunges (30 sec/side)
Video5
5. Arm Swing to Squat (1 min)
Video💥
Main Quest Circuit
Format: Full-body circuit
1
• Kettlebell swings (or jump squats for bodyweight) (45 sec)
Video | Bodyweight Alt2
• Push-ups (45 sec)
Video3
• Dumbbell alternating lunges (45 sec)
Video | Bodyweight Alt4
• KB single-arm rows (45 sec each side)
Video | Dumbbell Alt5
• Mountain climbers (45 sec)
Video🔓
Heroic Challenge Tier
This section is optional. Advanced users only
Instructions: Complete 2 rounds, 30 sec each exercise, 10 sec rest
1
• Burpee to Push-Up (30 sec)
Video2
• KB clean + press (30 sec each side)
Video | Push-Up Alt3
• V-Ups (30 sec)
Video🚀
Pulse Power Finisher
Format: AMRAP (as many rounds as possible)
1
• Plank jacks (15 reps)
Video2
• Bicycle crunches (20 reps)
VideoRepeat sequence until time is up
🧘
Flow Recovery Cool-Down
1
1. Standing quad stretch (1 min/side)
Video2
2. Chest opener stretch (1 min)
Video3
3. Seated forward fold (1 min)
Video4
4. Child's pose (1 min)
Video🎯
Focus & Benefits
This circuit boosts total-body strength, core stability, cardio endurance, and mobility for an empowering full-body reset. Each round challenges coordination, explosiveness, and recovery capacity.
Pro Tip: On adventure days, focus on breath and technique—let movement be your guide. Every rep is a step forward in your fitness journey.
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