Full Body Strength Routine
Warm up – 3 Rounds
10 Squats
10 Steps bear crawl
10 Steps Crab Walk
Workout –
SuperSet-
Bulgarian split squats 3 x 10
Single arm dumbbell rows 3 x 10
Dumbbell Hammer curl 3 x 10
Dumbbell chest fly (on floor) 3 x 12
Lateral Raises 3 x 10
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
Split squats > Static lunges > Squats
Dumbbell chest fly > Floor press > Push ups
Diamond push ups > Diamond push ups on knees
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 each superset
Advance – 4 Sets of each superset