Home Workout – Strength! 01.09.20

Strength Class at RCSI – Bahrain by Coach K

At-home SuperSet Strength Routine

Warm up – 3 rounds

10 Lunge Walk
5 Push up
5 Sit up

Workout –

SuperSet –

OH Lunge Walk 3 x 20
Lateral Raises 3 x 10

Shoulder Press 3 x 10
Bent over Lateral Raises 3 x 10
Weighted Good morning 3 x 10 

Straight arm Pull down with Band 3 x 10
Overhead Triceps extensions 3 x 15
Seated Band Row 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

OH 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 – 2 sets of each SuperSet
Intermediate – 3 sets of each SuperSet
Advance – 4 sets of each SuperSet

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