man and woman holding battle ropesStrength

Home Workout – Strength! 03.10.20

man and woman holding battle ropes
Photo by Leon Martinez on

At-home SuperSet Strength Routine

Warm up – 3 Rounds

20 Jumping Jacks
5 Burpees

Workout –


Wall Walk 3 x 5
Towel Rowing 3 x 12
Chin ups / TRX Biceps Curl 3 x 10

Wall Sit 4 x :20
Weighted Good Morning 2 x 10

Front Raises 3 x 10
Kneeling Squats 3 x 10
Triceps Dips 3 x 15

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

Wall Walk > Pike Push ups (Knee on bench) > Bear Crawl 

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 – Rx’ed (as prescribed)
Advance – 4 Sets with increased resistance

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