HAK40/Advanced At-Home Workout Routine

HAK40 is a higher intensity, advanced workout routine to challenge your endurance while improving stabilization capabilities.

This single circuit, self-paced routine includes 60% full-body movements. 10 sets descend in repetitions by two, beginning with 20-repetitions then the last set finishes with 2-repetitions each 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 | 10-sets. First set 20-repetitions then descend by 2 repetitions next set. The final, tenth set will finish with 2-repetitions movements. Rest as needed.

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