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 – Exercise Progressions

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.