HAD40 is a higher intensity, intermediate circuit interval workout routine to challenge your coordination while improving stabilization capabilities. Two circuits include nearly 80% full-body movements. Dumbbell required for one movement.

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 | 4-sets. :40 move then :20 rest.

CIRCUIT | 4-sets. :40 move then :20 rest. NOTE: Plank pull push up includes pulling a dumbbell, yet may be substituted with an alternative, simple-to-grip object.

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