Strength

Strength – 22.01.21

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Full Body Strength Routine

Warm up – 3 Rounds

20 Jumping Jacks
10 Lunges
5 Push ups
5 Superman

Workout –

Dumbbell Static Lunges 5 x 10
Weighted Push ups 5 x 5
Wall Walks 5 x 3

SuperSet-

Dumbbell Deadlifts 3 x 10
Dumbbell Thrusters 3 x 10

Towel Row 3 x 15
Diamond Push ups 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 Push ups > Push ups > Kneeling Push ups
Wall Walks > Inchworm Push ups
Diamond Push ups > Kneeling Diamond Push ups

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 – 4 sets of the first three exercises & 3 sets of each SuperSet
Advance – 4 sets of SuperSets

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