At-home Strength Routine
Warm up – 3 Rounds
5 Burpees
10 steps Duck Walk
5 Towel Rows
Workout –
SuperSet
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
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
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