HA35/Advanced At-Home Workout Routine
HA35 is a higher intensity, advanced workout routine to challenge your endurance while improving stabilization capabilities.
About 70% of this routine is full-body movements with two, 5-minute Every Minute On the Minute (EMOM) movements stacked after six sets of :90 circuits. Finishing with three sets of :90 trunk work. A bench or two chairs are required for one movement.
Download this PDF for a graph of the goal-movements, video-links, and tracking sheet for this routine.
WARM UP | Gross-motor full-body movements for 3 to 5-minutes
CIRCUIT | 3-sets. :30 each movement. Rest :30 after completion of each set.
CIRCUIT | 3-sets. :30 each movement. Rest :30 after completion of each set. NOTE: Tricep dips may be completed with a bench or sturdy table.
EMOM | 5 sets. 5 repetitions. Rest until top of the next minute then repeat repetitions.
EMOM | 5 sets. 5 repetitions. Rest until top of the next minute then repeat repetitions.
CIRCUIT | 3-sets. :30 each movement. Rest :30 after completion of each set.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
