At-home workout routine

Warm up – 3 Rounds

10 steps Bear Crawl
10 steps Duck Walk
10 steps Crab Walk

Workout –

SuperSet

Weighted Hand Release Push ups (HRPU) 3 x 12
Bulgarian Split Squats 3 x 10 (each leg)

Walk Walk 4 x 5
Superman Towel Rowing 3 x 10

Backpack Good Morning 3 x 10
Triceps Dips 12-10-8-8

Scaling the movements – Exercise Progressions

Advance > Intermediate > Beginners

Weighted HRPU > HRPU > Knee Push ups
Bulgarian split squats > Static lunge
Wall Walk > Bear Crawl ( 3 x 20 steps )