
Full body home strength routine
Warm up – 3 rounds –
20 Bear crawl, forward and backward
10 Air Squats
5 Towel rowing, then
10 Dowel passthrough
Dowel shoulder stretch
Workout – SuperSet – 3 sets each circuit
Dive bomber push ups 3 x 10
Reverse lunge 3 x 20
Towel Rowing 3 x 10
Weighted box squat 3 x 12
Bent over lateral raises 3 x 12
Leg raises 3 x 15
IYTW 3 x 10 each position
Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners
Dive bomber push ups > Pike push ups > Push ups > Kneeling push ups
Note : Use water bottles or any small heavy household items for bent over lateral raises.
Use a backpack with some heavy books for weighted box squats.
Use a broomstick for dowel passthrough.
* Click on exercise names for demo videos.