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.

Workout Adjustments:

• ✅ Beginner: Reduce sets/reps, take longer rests to build strength.
• ✅ Advanced: Increase reps, shorten rest times, or add time under tension to feel the burn of battle.

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