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 Wave: Saturday Strength Circuit
Sat, 28 June 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Warm-Up Flow Surge
1
1. Arm circles (1 min)
Video2
2. High knees (1 min)
Video3
3. Bodyweight squats (1 min)
Video4
4. Leg Swings (1 min)
Video5
5. Walkouts (1 min)
Video💥
Adventure Circuit
Format: Circuit | 3 rounds
1
• Dumbbell thrusters (40 sec)
Video2
• Kettlebell swings (or bodyweight jump squats) (40 sec)
Video / Video3
• Push-ups (40 sec)
Video4
• Dumbbell renegade rows (40 sec)
Video5
• Bodyweight Skater Hops (40 sec)
Video🔓
Optional Explorer Challenge
This section is optional. For advanced users looking to push further.
Instructions: Complete 2 sets
1
• Burpee to Push-Up (10 reps)
Video2
• Mountain Climber Twists (30 sec)
Video3
• Hollow Body Hold (30 sec)
Video🚀
Fun Burst Finisher
Format: Core Tabata
1
• Bicycle crunches
Video2
• Plank jacks
VideoRepeat sequence for 4 minutes
🧘
Cool-Down Chill Down
1
1. Standing quad stretch (1 min/side)
Video2
2. Hamstring stretch (1 min)
Video3
3. Child's pose (1 min)
Video4
4. Cat-cow stretch (1 min)
Video🎯
Focus & Benefits
This circuit boosts full-body strength, cardio endurance, and athletic coordination while keeping energy high and pace lively. It hits every major muscle group and finishes with a playful, effective core burn.
Pro Tip: Consistency beats perfection – show up, enjoy the process, and let your energy build with each session. Your progress is the real adventure!
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