Strength

Home Workout – Strength! 28.08.20

At-home SuperSet Strength Routine

Warm up – 3 Rounds

5 Push ups
5 Sit ups
5 Squats, then 

IYTW 2 x 10 reps at each position

Workout –

SuperSet – 

Bulgarian Split Squat 3 x 10 (each leg)
Wall Walks 3 x 5

Weighted Push ups 3 x 8 
Pull ups 5 x 5 / Banded Seated Row 3 x 10

Lateral Raises 3 x 10
Triceps Dips 3 x 10
Banded Biceps Curl 3 x 12

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

Bulgarian Split Squat > Static Lunges > Squats
Wall Walks > Inch Worm

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

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