HAI50 is a higher intensity, advanced timed-circuit workout routine to challenge your endurance while improving stabilization capabilities.

Three one and a half minute circuits include 50% full-body movements with trunk as primary focus. There is one 10-minute Every Minute on the Minute (EMOM). A Bosu is required for this routine.

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 each movement completes a one and a half minute set. Then :15 rest. Repeat. NOTE: Skip to reverse lunge with left leg skipping and right reverse lunge (this movement is repeated with altering levers in a different circuit).

CIRCUIT | 3-sets. :30 each movement completes a one and a half minute set. Then :15 rest. Repeat. NOTE: Plank shoulder taps may incorporate use of a Bosu, hands on round surface.

CIRCUIT | 3-sets. :30 each movement completes a one and a half minute set. Then :15 rest. Repeat. NOTE: Plank explosive knee drive may be use Bosu or stability ball. This movement is repeated twice to alternate primary lever. Skip to reverse lunge with right leg skipping and left reverse lunge.

EMOM | 10-sets. 15 repetitions. Complete repetitions then rest until the top of the next minute for a total of 10-minutes, 10-sets.

CIRCUIT | 3-sets. :30 each movement completes a one and a half minute set. Then :15 rest. Repeat.

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