Home Workout – Strength! 19.07.20

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At-home Strength Routine

Warm up – 3 rounds

10 Lunge Walk
5 Push up
5 Sit up

Workout –

SuperSet –

Weighted Lunge Walk 3 x 20
Seated Shoulder Press 3 x 10

Wall Walk 5 x 5
Banded Good morning 3 x 10 

Straight Arm Pull down with Band 3 x 10
Overhead Triceps Extensions 3 x 15
Seated Banded Row 3 x 10

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

Wall walk > Handstand progression (Select any one of the progression from this video and do 3 sets of 20 reps)

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

2 replies »

  1. We did intermediate and it was ok. Only lunges created some problem for me . I mean it was difficult but some how completed 4rounds.

  2. Did intermediate all exercises. Couldn’t do Wall Walk, so did Shoulder tap instead.
    Need to practise Wall Walk.

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