LC50/Intermediate At-Home Workout Routine

LC50 is a lower intensity, intermediate workout routine to challenge your endurance with prime mover work. A bench is required and a stability ball is recommended, yet may also be substituted with a bench.

Resistance band and dumbbells are optional.

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

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

CIRCUIT | 5-sets. 8-Repetitions. Rest as needed. Slow tempo. Tools indicated below video, as needed.

STABILITY BALL OR BENCH

BENCH, FIXED COUNTERTOP, OR TWO CHAIRS

OPTIONS: INCLINED WITH STABILITY BALL AND/OR GRIPPING DUMBBELLS

OPTIONS: GRIPPING TOWEL AND/OR PULL TOWEL TO CREATE TENSION

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CIRCUIT | 5-sets. 10-Repetitions. Rest as needed. Tools indicated below video, as needed. NOTE: Complete full repetitions for 80/20 sumo squat, single leg hip thrust, and Hal to full Russian deadlift on right then repeat with left lever.

OPTIONAL DUMBBELL

BENCH OR CHAIR

TABLE OR BENCH

DUMBBELLS OPTIONAL

BENCH OR CHAIR. OPTIONAL: ADD RESISTANCE BAND

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