Strength – 17.07.21

Photo by bruce mars on

Full Body Strength Routine

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

Warm up

Spot Jog 3 mins, then

3 Rounds –

5 Squats
5 Push ups
5 Towel Rowing


SuperSet –

Dumbbell Floor Press 3 x 10
Dumbbell Squats 3 x 10

Reverse Lunges 3 x 10 (each leg)
Pull ups / Dumbbell Rowing 3 x 10

Dumbbell Shoulder Press 3 x 10
Dumbbell Hammer Curl 3 x 10
Dumbbell Triceps Extension 3 x 15

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

Floor Press > Push ups
DB Squats > Air Squats
Reverse Lunge > Lunges > Squats

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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