woman lifting barbellStrength

Strength – 22.08.21

woman lifting barbell
Photo by Li Sun on Pexels.com

Full Body Strength Routine

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

Warm up – 3 Rounds

5 Squats
10 Shoulder Taps
5 Dumbbell Rows

Workout –

Bulgarian Split Squats 3 x 10
Pike Push ups from Box 3 x 10
15 Towel Rows / 10 Pull ups x 3 sets
Diamond Push ups 3 x 15
Dumbbell Floor Chest Fly 3 x 12
Overhead Single Dumbbell Lunge Walk 3 x 20


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

Bulgarian Split Squat >Static Lunges
Pike Push ups from Box > Pike Hold
OH S/db Lunge Walk > db Lunge Walk

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 exercise
Intermediate – 3 Sets of each exercise
Advance – 4 Sets of each exercise

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