LX45 is a lower intensity, beginner dumbbell workout routine to challenge your endurance with prime mover work.

Two supersets and one set involve a range of repetitions for self-accuracy with upper-body movements. A circuit of trunk-region movements finishes the workout with a range of repetitions to choose from. Rest as needed between sets.

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 | 8-20 repetitions with the first move higher in reps, second move lower in reps with increased weight. Complete the first and second move with rest up to 2-minutes between. Repeat then move to the next superset.

SUPERSET | 8-20 repetitions with the first move higher in reps, second move lower in reps with increased weight. Complete the first and second move with rest up to 2-minutes between. Repeat.

SET | Complete 10-15 repetitions. Rest up to 2-minutes then repeat.

CIRCUIT | 14 to 20-repetitions. Complete the circuit without rest between each movement. Rest then repeat the circuit 2 additional sets.

Elongated :20 to:30 single stretch 5 to 10-minutes.