Strength

Strength – 06.12.20

Strength Class at RCSI – Bahrain

Full Body Strength Routine

Warm up – 3 Rounds

10 Bear Crawl
10 Crab Walk
10 Squats

Banded Lateral Walks 2 x 10 (each direction)

Workout –

Lateral Lunges 3 x 20
Towel Rows 3 x 15
Dumbbell Thrusters 3 x 12
Triceps Kickbacks 3 x 10
Weighted Push ups 3 x 10
Chin ups 3 x 10


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

Lateral Lunges > Lunges
Triceps Kickbacks > Triceps Dips
Weighted Push ups > Push ups
Chin ups > Dumbbell Biceps Curl

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 exercise
Intermediate – 3 Sets with heavier weights
Advance – 4 Sets

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