HAE40 is a higher intensity, advanced workout routine of 100% dumbbell work challenging coordination. This is a single circuit routine with repetitions descending by 1-rep per set, beginning with ten and finishing the tenth set with one repetition per movement. Rest as needed.

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 | 10-sets. First set is 10-repetitions then descends by one repetition each set. Rest as needed. NOTE: Squat dumbbell swings is repeated to change swinging lever (e.g. repetitions with right lever then repeat repetitions with left lever).

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