Intermediate At Home Workout

All exercises listed under group A are to be performed as a circuit, completing the desired number of reps for each exercise before moving to the next, after the last exercise restart the circuit. After completing the desired number of rounds per circuit, move on to group B and follow suit.

A1. Standard Push Up or Military Standard Push Up (Click Here for Youtube tutorial)

x10-15 Reps

A2. Isometric Towel Row or Band Row (Click Here for Youtube tutorial)

x10-20 seconds or 15-20 reps

A3. Carry Variation (Click Here for Youtube tutorial)

x30 seconds to 1 minute

Complete Circuit 4 times

B1. Weighted Squat, Band Squat or Isometric Squat (use any object heavy enough as resistance) (Click Here for Youtube tutorial)

x10-15 Reps

B2. Floor Bridge (Click Here for Youtube tutorial)

x20 Reps

B3. Banded Romanian Deadlift, Banded Single Leg Deadlift, or Isometric Single Leg Deadlift (Click Here for Youtube tutorial)

x10 Reps or 20 Seconds per leg

B4. Reverse Lunge, Forward Lunge, or Lateral Lunge (Click Here for Youtube tutorial)

x10-15s per leg

Complete Circuit 4 times