Strength

Home Workout – Strength! 15.10.20

At-home SuperSet Strength Routine

Warm up – 3 rounds

5 Hand Release Push ups
5 Squats
5 Towel Rowing

Workout –

SuperSet

Weighted Sumo Squats 3 x 10
Towel Row 3 x 12

Wall Walks 3 x 5
Weighted Static lunges 3 x 10 (each leg)

Banded upright Rows 3 x 12
Diamond Push ups 3 x 10
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

Weighted Sumo Squat > Sumo Squat
Wall Walk > Handstand Progression (Select any one of the progression from this video and do 3 sets of 20 reps)
Diamond Push ups > Diamond Push ups off knees

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

1 reply »

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.