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: Sunday Power Quest
Sun, 20 July 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Energize and Activate
1
1. Arm circles (1 minute, light intensity)
Video2
2. High knees (1 minute, moderate intensity)
Video3
3. Dynamic Hip Circles (30 seconds per side, mobility)
Video4
4. Bodyweight squats (1 minute, moderate intensity)
Video5
5. Walkouts (1 minute, mobility and core activation)
Video💥
Main Circuit Surge
Format: Circuit | 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds
1
• Kettlebell swings (explosive power)
Video2
• Dumbbell thrusters (total body)
Video3
• Push-Up to Side Plank (strength and stability)
Video4
• Kettlebell single-arm rows (back/core, alternate sides each round)
Video5
• Bodyweight skater hops (agility and cardio)
Video🔓
Summit Challenge Tier
This section is optional. Label it clearly as advanced.
Instructions: Complete 2 rounds, minimal rest.
1
• Burpee to Push-Up (10 reps, max effort)
Video2
• Kettlebell clean + press (10 per side)
Video3
• Hollow Body Hold (40 seconds)
Video🚀
Pulse Core Finisher
Format: AMRAP (As Many Rounds As Possible)
1
• Bicycle crunches (20 reps)
Video2
• Plank shoulder taps (1 minute)
Video🧘
Recovery Flow
1
1. Standing quad stretch (1 minute per side)
Video2
2. Chest opener stretch (1 minute)
Video3
3. Child's pose (1 minute)
Video4
4. Seated forward fold (1 minute)
Video🎯
Focus & Benefits
This session will forge full-body strength and explosiveness while boosting your cardio capacity and core power. Dynamic movements ensure you move, sweat, and build real-world performance.
Pro Tip: Find your rhythm: focus on smooth transitions, steady breathing, and owning each rep with purpose. Consistency builds momentum for your next breakthrough!
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