HAJ45 is a higher intensity, advanced timed-circuit workout routine to challenge lower body flexibility and overall coordination.

The first circuit is two and a half minute sets with :30 rest between sets. Two-minute sets follow with the next circuit. 75% of this routine is full-body movements. Dumbbells 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. :30 each movement for a two and and a half minute set. Then :30 rest. Repeat. NOTE: Jumping jack punch jacks includes dumbbells, yet not required.

CIRCUIT | 3-sets. :30 each movement to complete one two minute set. Then :30 rest. Repeat. NOTE: Overhead jack to step jack and situp chop includes dumbbells.

CIRCUIT | 3-sets. 15-repetitions. Rest as needed.

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