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.
Thunder Pulse Adventure Circuit
Thu, 24 July 2025
Duration
45 min
Equipment
Kettlebell, Dumbbell, Bodyweight
Equipment
⚡
Lightning Warm-Up Flow
1
1. Arm circles (1 min, mobility & activation)
Video2
2. High knees (1 min, cardio & core)
Video3
3. Bodyweight squats (1 min, lower body activation)
Video4
4. Walkouts (1 min, full body mobility)
Video5
5. Bear crawl (1 min, core & shoulders)
Video💥
Pulse Surge Main Circuit
Format: Circuit | 3 rounds | 40 sec work, 20 sec rest | 60 sec rest between rounds
1
• Kettlebell swings (hips & cardio, or substitute with jump squats)
Video2
• Dumbbell thrusters (full body power)
Video3
• Push-ups (upper body & core)
Video4
• Alternating reverse lunges (bodyweight or kettle bell option, lower body)
Video5
• Mountain climbers (core & cardio)
Video🔓
Adventure Tier Challenge
This section is optional. For advanced movers craving more!
Instructions: Complete 2 rounds, 30 sec per move, 10 sec transition
1
• Kettlebell clean + press (explosive power)
Video2
• Plank to downward dog (mobility & core)
Video3
• Jump squats (plyo legs & conditioning)
Video🚀
Final Flash Finisher
Format: Tabata
1
• Burpees (all-out cardio)
Video2
• Plank jacks (core & cardio)
VideoAlternate each move, repeat for 4 minutes
🧘
Rainbow Cool-Down Circuit
1
1. Standing quad stretch (45 sec/side)
Video2
2. Chest opener stretch (1 min)
Video3
3. Cat-cow stretch (1 min)
Video4
4. Seated forward fold (1 min)
Video🎯
Focus & Benefits
This circuit delivers energetic, full-body strength and cardio. You will build power, improve endurance, and boost coordination—perfect for an all-around athletic feel. The optional tier adds intensity and explosiveness.
Pro Tip: Keep your movement crisp and purposeful. Visualize each rep as practice for your next adventure—every session is a chance to level up, not just work out.
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