LD45 is a lower intensity, advanced workout routine to challenge your endurance while working prime movers.

This workout may fluctuate in time - up to 60-minutes depending on length of rest between movements. A bench (or alternative) and dumbbells are required. Resistance band optional. Three supersets stack higher reps with lower reps then the final two floorwork circuits primary focus is legs then trunk.

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

SUPERSET | 4-sets. 12 to 16 repetitions initial movement then 8 to 12 final movement. Rest :30 and up to 2-minutes between sets.

SUPERSET | 4-sets. 12 to 16 repetitions initial movement then 8 to 12 repetitions final move. Rest :30 and up to 2-minutes between sets. NOTE: Side-lying press complete reps side-lying right then repeat side-lying left.

SUPERSET | 4-sets. :30 isometric then 8 to 12 repetitions final movement. Rest :30 and up to 2-minutes between movements. NOTE: Tricep kickbacks complete full repetitions right then repeat with left.

CIRCUIT | 4-sets. 10 to 15 repetitions. Rest as needed. NOTE: single leg reverse hyper and side lying leg lift complete full repetitions on right then left levers.

CIRCUIT | 4-sets. 15 repetitions. Rest as needed.

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