Home Workout – Strength! 12.08.20

Front Racked Walking Lunge Demo by Coach K

At-home SuperSet Strength Workout Routine

Warm up – 3 Rounds

20 Jumping Jacks
5 Burpees

Workout –

SuperSet – 

Decline Push ups 3 x 10
Towel Rowing 3 x 12

Wall Sit 4 x :30
Weighted Good Morning / Barbell Good Morning / Banded Good Morning 3 x 10

Lateral Raises 3 x 10
Weighted Lunge Walk / Dumbbell Walking Lunge 3 x 20

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

Decline Push ups > Push ups > Knee Push ups
Weighted Lunge Walk > Lunge Walk

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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