Live stream preview

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 5

3-Week Strength Program • 47m

Up Next in 3-Week Strength Program

  • Strong At Home: Day 6

    3 Rounds:
    Farmer Carry Split Straight Leg DL: 8-10 Reps
    Torpedo Glute Bridges: 10-15 Reps

    ... then ...

    3 Rounds
    Single Arm Ground to Shoulder: 10-12 Reps
    Windmills: 8-10 Reps

    ... then ...
    3 Rounds:
    21 Swings
    21 Back Extensions

  • Strong At Home: Day 7

    3 Rounds

    A1: Tempo Single Arm Strict Press: 10-14 Reps
    A2: Tempo 2-point BO Row: 10-14 Reps

    ... then ...

    3 Rounds
    B1: Renegade Rows: 10-14 Reps
    B2: Single Arm Bridged Floor Press: 8-10 Reps

    ... then ...

    10-9-8-7-6-5-4-3-2-1:
    Floating Lunges
    Tempo Push-ups

  • Strong At Home: Day 9

    3 Rounds
    A1: Forward Raises: 10-12 Reps
    A2: Single Arm Upright Row: 10-12 Reps (R/L)
    A3: Curl and Press: 12-15 Reps

    ... then ...

    3 Rounds
    B1: Max Effort Push-up
    B2: 50 Hovering Plank Marches

    ... then ...

    4 Rounds:
    20 Air Squats
    10 Lateral Lunges (R/L)
    30 Hunkered Jumps

3 Comments