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 Surge
Thu, 11 September 2025
Duration
4 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Adventure Warm-Up Surge
1
1. Arm circles (1 minute, light intensity)
Video2
2. Bodyweight squats (1 minute, moderate intensity)
Video3
3. High knees (1 minute, moderate intensity)
Video4
4. Leg Swings (1 minute, light-moderate intensity)
Video5
5. Dynamic Hip Circles (30 sec/side, light intensity)
Video💥
Main Quest Circuit
Format: Circuit
Instructions: 3 rounds
1
• Kettlebell goblet squats (12 reps, strength)
Video2
• Dumbbell thrusters (10 reps, power)
Video3
• Mountain climbers (45 sec, cardio)
Video4
• Kettlebell single-arm rows (8 reps/side, strength)
Video5
• Jump squats (12 reps, explosive)
Video6
• Russian twists (15 reps/side, core)
Video🔓
Heroic Challenge Tier
This section is optional. Advanced only.
Instructions: Complete 2 rounds, 30 sec each exercise, minimal rest
1
• Burpee to Push-Up (10 reps, explosive)
Video2
• KB Renegade Rows (30 sec, core/strength)
Video3
• Single-leg Romanian deadlift (8 reps/side, balance/strength)
Video🚀
Final Surge Finisher
Format: Tabata
1
• Bicycle crunches (core)
Video2
• Plank Jacks (cardio/core)
VideoRepeat as needed until time is up
🧘
Recharge & Restore 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. Cat-cow stretch (30 seconds)
Video🎯
Focus & Benefits
This dynamic full-body circuit builds muscular endurance, explosive power, and core stability while keeping intensity high and movement fresh. Expect improved conditioning, balance, and full-body strength.
Pro Tip: Stay present in each rep — focus on your breathing and challenge your limits, but prioritize quality movement over speed for best results.
GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide
+Free Nutrition Guide
One free workout. Every day. No planning required.