LI35/Intermediate At-Home Workout Routine
LI31 is a lower intensity, intermediate workout routine to challenge endurance with upper body prime mover strengthening. This is a self-paced workout with rest up to 2-minutes between sets. Four supersets stack higher repetitions with lower repetitions. Bench and 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 | 4-sets. 12 to 15 repetitions first movement then 8 to 12 repetitions second movement. Rest :30 and up to 2-minutes between each set. NOTE: low to high fly to close grip press posturing may be standing, sitting, lying, or incline.
SUPERSET | 4-sets. 12 to 15 repetitions first movement then 8 to 12 repetitions second movement. Rest :30 and up to 2-minutes between each set. NOTE: two tempo lateral raise posturing may be standing, sitting, lying, or incline.
SUPERSET | 4-sets. 12 to 15 repetitions first movement then 8 to 12 repetitions second movement. Rest :30 and up to 2-minutes between each set.
SUPERSET | 4-sets. 10 repetitions. Rest :30 and up to 2-minutes between each set. NOTE: side plank hip dip leg raise repeat to complete full repetitions right side plank then left.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
