LAC45/Intermediate At-Home Workout Routine

LAC45 is a lower intensity, intermediate workout routine to challenge your endurance with upper body prime work.

Four sets of weighted moves incorporate standing, sitting, and laying supine (on your back); a bench and stability ball is recommended, yet isn’t necessary to complete the moves. The final circuit is trunk work with 2 of 3 moves incorporating weights.

Download this PDF for more details of this routine, as well as a graph of the goal-movements, video-links, and tracking sheet.

Playlists

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LISTEN

WARM UP | Gross-motor full-body movements for 3 to 5-minutes

SET | 3-sets of a single move involving 12 to 15 repetitions. Rest up to 2-minutes between each set.

STANDING

SET | 3-sets of a single move involving 12 to 15 repetitions. Rest up to 2-minutes between each set.

BENCH OR STABILITY BALL

SET | 3-sets of a single move involving 12 to 15 repetitions. Rest up to 2-minutes between each set.

STANDING

SET | 3-sets of a single move involving 12 to 15 repetitions. Rest up to 2-minutes between each set.

SITTING (STABILITY BALL OR BENCH)

CIRCUIT | 3-sets. 20 repetitions. Rest up to 2-minutes between each set.

COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.