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 Trek – Sunday Fire Circuit
Sun, 3 August 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Adventure Warm-Up Wave
1
1. Arm circles (1 min)
Video2
2. Jumping jacks (1 min)
Video3
3. Dynamic Hip Circles (30 sec/side)
Video4
4. Bear crawl (1 min)
Video5
5. Bodyweight squat to lateral lunge flow (1 min)
Video💥
Main Quest Circuit
Format: Circuit
1
• Kettlebell swings (40 sec)
Video2
• Push-ups (40 sec)
Video3
• Dumbbell alternating lunges (40 sec)
Video4
• Renegade rows to push-up (40 sec)
Video5
• Mountain climbers (40 sec)
Video🔓
Bonus Heroic Tier
This section is optional. Label it clearly as advanced.
Instructions: For advanced users, complete 2 rounds with minimal rest
1
• Burpees (45 sec)
Video2
• Single-leg Romanian deadlift (8/side)
Video3
• Hollow body hold (45 sec)
Video🚀
Explorer’s Finisher Blast
Format: Core Circuit
1
• V-Ups
Video2
• Russian twists (with or without dumbbell)
VideoRepeat if needed
🧘
River Flow Cool-Down
1
1. Standing quad stretch
Video2
2. Hamstring stretch
Video3
3. Child's pose
Video4
4. Seated forward fold (1 min)
Video🎯
Focus & Benefits
This circuit boosts strength, endurance, and core stability while challenging your coordination and mobility with a full-body, adventurous approach.
Pro Tip: Stay present on each rep and visualise your next move – owning the moment transforms your effort into lasting progress.
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