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Watch this video and more on On-Demand Online Workouts | Alchemy 365 Anywhere

Watch this video and more on On-Demand Online Workouts | Alchemy 365 Anywhere

Strong At Home: Day 1

3-Week Strength Program • 58m

Up Next in 3-Week Strength Program

  • Strong At Home: Day 2

    3 Rounds:
    Front Rack - 15 x Drop Lunge + 3 Split Squats
    Single Leg Glute Bridges: 10 Reps

    3 Rounds
    12 Front Squat Pulses

    ... then ...
    8 x Tabata Curl and Press

  • Strong At Home: Day 3

    3 Rounds:
    A1: Single Arm Strict Press: 8-10
    A2: Single Arm Hang to OH (center handle): 8-10

    ... then ...
    B1: Single Arm Tempo Hammer Curls: 8-10 (R/L)
    B2: Extended Push-ups: 8-10 (R/L)

    4 Rounds
    30 Seconds: Swings
    30 Seconds: Straight Leg DL

  • Strength At Home: Day 4

    3 Rounds
    A1: Tempo Goblet Lateral Lunges: 10-12 Reps
    A2: Gorilla Rows: 10-12 Reps

    ... then ...

    3x Rounds
    B1: Farmer Carry Single Leg DL > 1 Leg Mountain: 8-10 Reps
    B2: Staggered OH Squat: 10 Reps

    ... then ...
    10x Tabata Jumping Lunges

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