HAF40/Advanced At-Home Workout Routine
HAF40 is a higher intensity, advanced timed circuit workout routine to challenge your endurance while improving flexibility capabilities.
Four one and a half minute circuits include nearly 60% full-body movements with trunk as primary focus. There is one 10-minute Every Minute on the Minute (EMOM). Dumbbells and a Bosu required. A riser may be substituted for the Bosu.
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. :30 move for a one and a half minute set. Then :15 rest. Repeat. NOTE: Plank linear tap and jab cross switch may include 2 dumbbells. Decline push up with toes on the flat side of a Bosu or on a riser.
CIRCUIT | 3-sets. :30 move for a one and a half minute set. Then :15 rest. Repeat. NOTE: Plank shoulder taps to jacks with hands on the round side of a Bosu or omit all together.
CIRCUIT | 3-sets. :30 move for a one and a half minute set. Then :15 rest. Repeat. Include 2 dumbbells for all movements. NOTE: Raised lateral lunge to high knee with round side of a Bosu.
EMOM | 10-sets. 6 repetitions. Complete repetitions then rest until the top of the next minute for a total of 10-minutes, 10-sets.
CIRCUIT | 3-sets. :30 move for a one and a half minute set. Then :15 rest. Repeat.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
