Home Workout – Strength! 15.07.20

Kipping Pull ups Demo by Coach K

At-home SuperSet Strength Routine

Warm up – 3 Rounds

5 Push ups
5 Sit ups
5 Squats

Workout –

SuperSet – 

10 Weighted Back Squat
10 IYTW (each position)

10 Weighted Push ups
10 Pull ups

12 Lateral Raises
12 Triceps Dips
12 Banded Biceps Curl

Perform 1 set of each exercise from the first circuit. Rest as much as needed and then repeat to complete the prescribed number of sets of the first circuit. Once you complete the first circuit then move on to the next set of exercises.

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

Weighted Back Squats > Air Squats
Pull ups > Ring Rows

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

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