LG55/Advanced At-Home Workout Routine
LG55 is a lower intensity, advanced workout routine to challenge your endurance while improving stabilization capabilities. This routine includes three supersets and two circuits that diverse primary focus beginning with upper body, followed by legs, and ending with trunk. Dumbbells required.
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 | 3-sets. 12 to 15 repetitions first movement then 8 to 10 repetitions second movement. Rest :30 and up to 2-minutes between each set. NOTE: twisted press posturing may be standing, sitting, lying, or inclined.
SUPERSET | 3-sets. 12 to 15 repetitions first movement followed by 8 to 12 repetitions second movement. Rest :30 and up to 2-minutes between each set. NOTE: single leg scaption split repetitions in half by changing single-leg bearing weight (e.g. 6 repetitions weight-bearing right leg then 6-repetitions weight-bearing left leg).
SUPERSET | 3-sets. 12 to 15 repetitions first movement followed by 8 to 12 repetitions second movement. Rest :30 and up to 2-minutes between each set. NOTE: split repetitions for equal reps right and left (e.g. 8 repetitions lateral lunge right then 8-repetitions lateral lunge left for total of 16-repetitions).
CIRCUIT | 3-sets. 12 to 15 repetitions. 1 dumbbell. Rest as needed.
CIRCUIT | 3-sets. 12 to 15 repetitions. Rest as needed.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
