SuperSet Strength Routine
**Click on the exercise names for a video demo.
Warm up – 3 Rounds
10 Lunge Walk
5 Leg Raises
20 Shoulder Taps
Workout –
SuperSet-
Backpack Squats 3 x 15
Wall Walk 5 x 3
Banded / Dumbbell Biceps Curl 3 x 10
Weighted Single Leg Deadlift 3 x 10 (each leg)
Single arm Dumbbell Row 3 x 10
Triceps Dips 3 x 10
Lunge Walk 3 x 20
Towel Row 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
Wall Walks > Inchworm > Pike Push ups
Weighted SL Deadlift > SL Deadlifts
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 – 3 sets of each SuperSet
Advance – 4 Sets with increased resistance