Home workout – Strength! 17.05.20

Home Strength routine

Warm up – 3 Rounds

5 Squats
5 Inch worm push ups
5 Situps

Workout – SuperSets**

16 Lateral Raise to front raise ( with water bottles )
12 Towel Rowing

20 Overhead lunge walk
12 Hand Release Push ups

10 Superman
12 TRX biceps Curl

**SuperSet – Alternate between two exercises for the given number of sets. E.g: Beginners, alternate every two exercise for 3 sets total before moving on to next exercise. Rest as needed between each superset.

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 3 sets each circuit

Intermediate – 4 sets each circuit

Advance – 5 sets each circuit

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

Hand release push up – If you are doing push from the knees use the same technique of releaseing the hand at the bottom of the push up

Overhead walking lunge – Use any household item heavy enough to complete the 20 reps. e.g – Water bottles, chair, books, backpack.

TRX biceps curl can be done with a towel in the same position as towel rowing.

Categories: Strength, WOD

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