At-home SuperSet Strength Routine
Warm up – 3 rounds
5 Burpees
5 Sit ups
50 Single unders
Workout –
SuperSet –
Decline Push ups 3 x 10
Lateral Raise to Front Raise 3 x 10
Triceps Dips 3 x 12
Reverse Lunge to High knee 3 x 10 (each leg)
Banded Seated Row 3 x 12
Dumbbell 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
Decline Push ups > Weighted Push ups > Push ups > Push ups on the knee
Reverse Lunge to High knee > Static Lunges
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