Type: weight-training/home-workouts
Author: Daniel - TinyVik1ng
Forge your body into a powerhouse with this no-equipment home workout plan inspired by the fierce and relentless spirit of the Vikings. Whether you're just starting out or already a seasoned warrior, this full-body routine will push you to unlock your true strength. With a focus on functional movements, this workout is designed to build power, endurance, and core stability. Like the mighty Vikings, you'll leave no stone unturned in your pursuit of strength.
Exercise | Sets | Reps | RPE | Instructions |
---|---|---|---|---|
Viking Squats | 3 | 12-20 reps | 7 | Stand with feet shoulder-width apart, lower hips down and back, keeping chest upright. Drive through heels to stand tall. |
Shield Push-Ups | 3 | 10-15 reps | 7 | Keep hands slightly wider than shoulder-width. Engage core and keep body straight. Lower until chest nearly touches the floor, then push up. |
Glute Bridges (Forge Your Strength) | 3 | 15 reps | 6 | Lie on back, knees bent, feet flat. Drive through heels, lift hips toward the ceiling. Squeeze glutes at the top, then lower down. |
Plank of the Warriors | 3 | 30-45 sec hold | 6 | Forearms on the ground, body in a straight line. Engage core and squeeze glutes to hold position. |
Reverse Lunges (Raiders of Strength) | 3 | 10 reps per leg | 7 | Step one foot back, lower knee toward the ground. Push through front foot to return to standing. |
Superman Hold (Gods' Power) | 3 | 30 sec hold | 6 | Lie face down, lift arms and legs off the ground. Engage lower back and hold position, channeling divine strength. |
Bicycle Crunches (Warrior’s Pedal) | 3 | 20 reps | 7 | Lie on back, lift shoulders, twist elbow to opposite knee. Alternate sides in a pedaling motion. |
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