Home Workout – Strength! 03.07.20

Strength Class at RCSI Bahrain

At-home strength workout routine

Warm up – 3 Rounds 

10 Lunge Walk
10 Steps Bear Crawl
5 Towel Rows

Workout –

Wall Sits 4 x :20 sec
Diamond Push ups 5 x 10
Weighted Alternating Reverse Lunge 5 x 20
Superman Towel Row 5 x 10
Weighted Thrusters 5 x 10

** Find the proper sets counts from below based on your fitness level. Complete all the sets of one exercise before moving on to the next exercise

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

Diamond Push ups > Push ups
Reverse Lunge > Static Lunge

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 of each
Intermediate – 4 sets of each
Advance – 5 sets of each

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