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 Rally: Sunday Energy Circuit
Sun, 17 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Wake-Up Launch
1
1. Arm circles (1 min, dynamic mobility)
Video2
2. High knees (1 min, elevate heart rate)
Video3
3. Dynamic Hip Circles (30 sec/side, hip mobility)
Video4
4. Bodyweight squats (1 min, warm lower body)
Video5
5. Walkouts (1 min, core activation)
Video💥
Main Rally Circuit
Format: Circuit | 3 rounds | 40 sec work, 20 sec rest per move | 1 min rest between rounds
1
• Dumbbell thrusters (strength/power)
Video2
• Bodyweight Skater Hops (agility/cardio)
Video3
• Kettlebell single-arm rows (back/shoulder; alt: dumbbell or bodyweight row)
Video4
• Mountain climbers (core/cardio)
Video5
• Push-Up to Side Plank (upper body/core stability)
Video🔓
Bonus Surge Tier
Advanced
This section is optional. For advanced users craving more challenge.
Instructions: Complete 2 rounds, minimal rest
1
• Burpee to Push-Up (10 reps)
Video2
• Kettlebell Swing + Thruster (10 reps)
Video3
• Hollow Body Hold (40 sec)
Video🚀
Rally Sprint Finisher
Format: Tabata (20 sec on, 10 sec off)
1
• Jump squats
Video2
• Plank jacks
VideoRepeat for 4 minutes
🧘
Cool-Down Flow
1
1. Standing quad stretch (30 sec/side)
Video2
2. Downward dog (30 sec)
Video3
3. Child's pose (1 min)
Video4
4. Seated Neck Rolls (40 sec)
Video🎯
Focus & Benefits
This high-energy circuit ignites every major muscle group, boosts heart rate, and builds both strength and stamina while challenging core stability.
Pro Tip: Fuel your session with upbeat music and focus on controlled movement, not just speed – quality reps win every time. Stay present and celebrate small wins each round.
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