Here is the perfect video to track your strength gains! Don't worry, this is NOT a really long workout. There are three workouts in one with the same warm up and cool down.

Everyone begins with level 1. Below is the workout structure as well as the size weights that I'm using for this workout. My weights are for reference only and will be different for everyone. Once level one feels too easy and you are completing all the reps with proper form, then you can move to level 2. Each level will add more resistance, or time, or a challenge. We will build upon the same exercises in each level. You will return to this video repeatedly to track and increase your strength in a progressive overload format.

I hope you enjoy it! Feel free to comment with what weights you used, that way you'll be able to reference your comment and manage your progress!

LEVEL 1: 18 minutes. 45 seconds work / 15 seconds rest

Bicep hammer curl 5lb/2-3kg

Deadlift 10lb/5kg

Row 10lb/5kg

Tricep kickbacks 3lb/1.5kg

Squat with double overhead press 10lb/5kg

V lift 3lb/1.5kg Stationary lunge 5lb/2-3kg

LEVEL 2: 25 minutes. 60 seconds work / 15 seconds rest

Bicep with top twist 5lb/2-3kg

Deadlift Right & Left singles 10lb/5kg

Row with pulse 10lb/5kg

Tricep kickbacks with pulse 3lbs/1.5kg

Squat one hand overhead press 10lb/5kg

V lift with squeeze 3lb/ 1.5kg

Stationary lunge with pulse 8lb/4kg

LEVEL 3: 20 minutes. 45 seconds work / 15 seconds rest

Bicep supine grip 10-12lb/5kg

Deadlift with pulse right & Left 12lb/6kg

Row 12lb/6kg

Tricep kickbacks with pulse 5lb 2-3kg

Squat low with alternating overhead press 10lb/5kg

Around the work arm circles 5lb/2-3kg

Step back lunge with pulse 10lb/5kg

*2nd set option to put weights on shoulders and add a knee drive

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00:00:00 Intro

00:01:19 warm up

00:06:34 Level 1

00:25:26 Level 2

00:51:22 Level 3

01:12:05 Stretch

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