Home workout 002

Whole-Body Strength Training Session: 3 Sets of Each Circuit

Complete each circuit for 3 sets. Push your limits with the prescribed timings or reps.

Circuit 1: Upper Body Push (Chest and Shoulders)

Exercise	Timing / Reps
Incline Dumbbell Bench Press (Seated Dumbbell Shoulder Press)	12-15 reps
Push-Ups	Timed for 1 minute, AMRAP (As Many Reps As Possible)

Circuit 2: Lower Body Strength (Quads and Hamstrings)

Exercise	Timing / Reps
Goblet Squats (Romanian Deadlifts)	12-15 reps
Walking Lunges (Drop Set)	12 reps per leg, drop weight by 50%, continue for 8 more reps per leg

Circuit 3: Back and Biceps

Exercise	Timing / Reps
Bent Over Barbell Rows (Standing Barbell Bicep Curls)	12-15 reps
Renegade Rows	Timed for 1 minute, alternate sides, AMRAP

Circuit 4: Lower Body and Core

Exercise	Timing / Reps
Leg Press (Calf Raises on Leg Press Machine)	12-15 reps
Plank Variations	45-second hold, alternate between regular and side planks

Circuit 5: Full-Body Burnout

Exercise	Timing / Reps
Kettlebell Swings	Timed for 1 minute, AMRAP
Dumbbell Thrusters (Squat to Press)	12-15 reps
Mountain Climbers	Timed for 1 minute, AMRAP
Burpees (Drop Set)	10 reps, rest 30 seconds, then 5 more reps