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 – Tuesday Power Flow

Tue, 22 July 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

Equipment
⚡

Adventure Ignition Warm-Up

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Dynamic Hip Circles (30 sec/side)
Video
4
4. Bear crawl (1 min)
Video
5
5. Arm Swing to Squat (1 min)
Video
💥

Full-Body Power Circuit

Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Kettlebell deadlifts (40 sec)
Video
2
• Dumbbell thrusters (40 sec)
Video
3
• Push-ups (40 sec)
Video
4
• Kettlebell single-arm rows (40 sec per side)
Video
5
• Mountain climbers (40 sec)
Video

Bodyweight alternatives: Good mornings (for KB DL), bodyweight squats (for thrusters), plank shoulder taps (for rows)

🔓

Quest Challenge Tier

Optional

This section is optional. For advanced users only.

Instructions: Complete 2 rounds as fast as possible

1
• Burpee to Push-Up (10 reps)
Video
2
• KB Renegade Rows (10/side)
Video
3
• Jump squats (15 reps)
Video
🚀

Final Surge Finisher

Format: 3-minute core AMRAP (as many rounds as possible)

1
• V-Ups (10 reps)
Video
2
• Russian twists (16 reps)
Video

Repeat until 3 minutes are up

🧘

Flow Down Cool-Down

1
1. Standing quad stretch (30 sec/side)
Video
2
2. Hamstring stretch (1 min)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
🎯

Focus & Benefits

This session develops full-body muscular endurance, explosive strength, and heart-pounding conditioning while sharpening core stability and coordination. Get stronger, move better, and finish feeling accomplished.

Pro Tip: On tough sets, focus on your breathing rhythm. Deep, steady breaths help you stay in control and tap into energy reserves when you need it most.

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