Coach Kazzafi demonstrating dumbbell manmaker exercise for the libraryStrength

Home Workout – Strength! 27.07.20

Coach Kazzafi demonstrating dumbbell manmaker exercise for the library
Dumbbell Manmaker Demo by Coach K

At-home SuperSet Strength Routine

Warm up – 3 Rounds

10 Lunges
10 Good Morning
10 Sit ups

Workout –

SuperSet –

Weighted Squat 3 x 10
Banded Hip Thrust 3 x 12

Hand Release Push ups 3 x 10
Pull ups 3 x 10

Lateral Raise to Front Raise 3 x 10
Banded Biceps Curl 3 x 15
Triceps Dip 3 x 15

SuperSet
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

Pull ups > Towel Row > Banded Seated Row

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 – 4 Sets with increased resistance

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