Strength – 15.01.21

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Full Body Strength Routine

**Click on the exercise names for a video demo.

Warm up – 5 Rounds

3 Inchworm Push ups
5 Squats


Dumbbell Step up 5 x 5
Dumbbell Floor Press / Bench Press 5 x 5
Dumbbell Shoulder Press 5 x 5


Dumbbell Lunge Walk 3 x 20
Dumbbell Deadlifts 3 x 10

Biceps Curls (Band/Dumbbell) 3 x 10
Dumbbell Triceps Kickback 3 x 10 (each arm)

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

Step ups > Lunges > Squats
Floor Press > Push ups
Deadlifts > Good Mornings

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 the first three exercises & 1 set of each superset
Intermediate – As Prescribed.
Advance – 4 sets of SuperSets

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