man exercising at the gym with fixed weight dumbbellsStrength

Strength – 23.06.21

man exercising at the gym with fixed weight dumbbells
Photo by Derwin Edwards on

Full Body Strength Routine

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

Warm up – 3 Rounds

10 Bear Crawl
10 Crab Walk
10 Squats

Workout –

SuperSet – 

Shrimp Squat 3 x 10 (each leg)
Decline Push ups 3 x 10
Dumbbell Biceps Curl 3 x 10

Bent Over DB Rows 3 x 15
Pike Push ups From Box 5 x 5
Diamond Push ups 3 x 10

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

Shrimp Squat > Static Lunges
Decline Push ups > Push ups > Knee Push ups
Pike Push ups From Box > Pike Push ups > Pike Holds (:30 sec)

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

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