Home Workout – Strength! 04.08.20

Photo by Cesar Galeu00e3o on

At-home Strength Routine

Warm up – 3 Rounds

5 Burpees
10 steps Duck Walk
5 Towel Rows



Weighted Cossack Squats 3 x 16
Weighted Push ups 3 x 10

Shoulder Press 3 x 10
Superman Towel Rowing 3 x 10

Diamond Push ups 3 x 10
Biceps Curl 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

Weighted Cossack Squat > Cossack Squat (Bodyweight) > Assisted Cossack Squat
Diamond Push ups > Diamond Push ups off knees

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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