LU45/Intermediate At-Home Workout Routine
LU45 is a lower intensity, intermediate workout routine to challenge your endurance with lower body prime mover work. Bench required.
Two circuits and two supersets focus 100% leg plus trunk movement with only one move including upper body. Resistance band and dumbbells will increase prime mover strengthening, yet not 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
CIRCUIT | 3-sets. 12 to 15 repetitions. Rest :30 and up to 2-minutes between sets. NOTE: Step up is repeated for switching active levers. Supported bridge with bench or stability ball.
CIRCUIT | 3-sets. 12 to 15 repetitions. Rest :30 and up to 2-minutes between movements, circuits. NOTE: Standing hip kickback repetitions on right then repeat with left lever.
SUPERSET | 3 sets. 12 to 15 repetitions. Complete with right then repeat with left lever. Rest :30 and up to 2-minutes between sets.
SUPERSET | 1 set. Hold until exhaust. Complete with right then repeat with left lever.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
