HAC45 is a higher intensity, advanced workout routine with timed circuits to challenge balance and improve trunk strength. Maximum circuit set duration is two and a half minutes. :30 rest between each set. There are two, 5-minute Every Minute on the Minute (EMOM) movements before the final timed floorwork circuit. Bench 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. Dumbbells with lunge work. :30 movements through one full set then rest :30 between each set. NOTE: Step to reverse lunge is :30 right lever then repeat :30 left lever.

CIRCUIT | 3-sets. :30 movements through one full set then rest :30 between each set. NOTE: Both movements are repeated, totaling four :30 movements a set; :30 right lever then :30 left lever.

EMOM | 5-sets. 5 repetitions. Complete repetitions then rest until the top of the next minute to complete 5-minutes of work. NOTE: 1-repetition includes 180-degrees of movement both directions.

EMOM | 5-sets. 10 repetitions. Complete repetitions then rest until the top of the next minute to complete 5-minutes of work. NOTE: 1-repetition includes one lateral plank crawl.

CIRCUIT | 3-sets.:30 movements through one full set then rest :30 between each set. NOTE: Crossover to Turkish Bridge repeated to include :30 right lever then :30 left lever.

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