Strength

Strength – 01.04.21

Photo by Damir Spanic on Unsplash

Full Body Strength Routine

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

Warm up – 3 rounds

20 steps Bear Crawl
10 Lunge Walk
5 Broad Jumps

Workout –

SuperSet –

Dumbbell Static Lunges 3 x 10 (each leg)
Decline Push ups 3 x 10
Dumbbell Triceps Kickback 3 x 12

Bent over Dumbbell Rows 3 x 15
Dumbbell Shoulder Press 3 x 10
Chin ups / Dumbbell 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

Decline Push ups > 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 each SuperSet
Intermediate – 4 sets of each SuperSet
Advance – 4 Sets with increased resistance

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