LJ35/Advanced At-Home Workout Routine
LJ35 is a lower intensity, intermediate workout routine with an even mix of endurance and coordination work. Four supersets equally distribute stabilization and flexibility goals. Dumbbells and stability ball 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: side lying wide leg repeats for full repetitions on both right and left.
SUPERSET | 4-sets. 12 to 15 repetitions. 1-set is full repetitions repeated on both right and left levers. Rest :30 and up to 2-minutes between each set.
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: Wide lunge row kick splits repetitions in half to incorporate lunges with both right and left levers.
SUPERSET | 4-sets. 10 repetitions. Rest :30 and up to 2-minutes between each set.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
