LE35/Intermediate At-Home Workout Routine
LE35 is a lower intensity, intermediate workout routine to challenge your endurance with prime mover work. Dumbbells and bench required. Three supersets stack higher reps with lower reps. Two final circuits focus trunk and leg work.
Download this PDF for a graph of the goal-movements, video-links, and tracking sheet for this routine.
WARM UP | Gross-motor, active warm-up for 3 to 5-minutes
SUPERSET | 4-sets. 12 to 15-repetitions initial movement then 8 to 12 repetitions second move. Rest :30 and up to 2-minutes between sets.
SUPERSET | 4-sets. 12 to 15-repetitions initial movement then 8 to 12 repetitions second move. Rest :30 and up to 2-minutes between sets. NOTE: Reverse front raises posturing may be standing, sitting, lying, or incline.
SUPERSET | 4-sets. 12 to 15-repetitions initial movement then 8 to 12 repetitions second move. Rest :30 and up to 2-minutes between sets. NOTE: posturing may be standing, sitting, lying, or incline.
CIRCUIT | 4-sets. 12 repetitions. 2 dumbbells recommended, not required. Rest as needed. NOTE: complete full repetitions with each lever, each movement.
CIRCUIT | 4-sets. 12-repetitions. Rest as needed. NOTE: side plank hip dip leg raise complete full repetitions right then repeat left.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
