Home Workout 011

Today’s Workout: 3 Rounds Each of 15-10-25 Reps

Round 1: Lower Body Focus

1. Back Squat (Barbell)
2. Kettlebell Swing
3. Sprint Intervals – 30, 50, and 70 seconds

Round 2: Upper Body Focus

1. Push-Up to Dumbbell Row (Renegade Rows)
2. Lat Pulldown
3. Battle Ropes Slams

Round 3: Core & Full-Body Focus

1. Deadlifts (Barbell or Dumbbell)
2. Russian Twists with Kettlebell
3. Box Overs

Round 4: Explosive Power & Lower Body

1. Walking Lunges
2. Single-Leg Romanian Deadlift (with Dumbbells)
3. Jump Squats to Side-to-Side Shuffle

Round 5: Upper Body & Core

1. Overhead Press (Dumbbell)
2. Plank to Dumbbell Row
3. High Knees to Burpees

Latest Health and Fitness News

• Harvard Health: Exercise & Fitness
• WHO: Physical Activity Fact Sheet
• CDC: Physical Activity
• Mayo Clinic: Fitness

About the Author

Dr. Neeraj Mehta – CEO of GFFI Fitness Academy and Bodygntx Fitness Institute

With over 30 years of experience in human biomechanics and alternative medicine, Dr. Neeraj Mehta is a leading expert in the fitness industry. Holding an OHS (Occupational Health and Safety) qualification, he combines advanced knowledge in biomechanics with practical training methods, making his workouts highly effective and safe. Follow his sessions for professional insights into achieving peak fitness.