LK45/Intermediate At-Home Workout Routine
LK45 is a lower intensity, intermediate workout routine to challenge your endurance.
100% of this routine is prime mover leg work distributed between three supersets and one circuit. Dumbbells and bench required. The first two supersets stack higher reps with lower reps.
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 initial movement then 8 to 12 repetitions second movement. Rest :30 and up to 2-minutes between each set and supersets. NOTE: B-stance RDL left lever only.
SUPERSET | 4-sets. 12 to 15 repetitions initial movement then 8 to 12 repetitions second movement. Rest :30 and up to 2-minutes between each set and supersets. NOTE: B-stance RDL right lever only.
SUPERSET | 4-sets. 10-repetitions. Rest :30 and up to 2-minutes between sets.
CIRCUIT | 4-sets. 10 repetitions. Rest :30 and up to 2-minutes between sets. NOTE: Side lying hand to toe taps complete full repetitions side lying right; repeat full repetitions side lying left.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
