HAM40/Intermediate At-Home Workout Routine

HAM40 is a higher intensity, intermediate workout routine to challenge your endurance while improving flexibility capabilities.

This circuit is 10-sets with repetitions beginning at 10 then descending by 1-repetition with each set. This is a full-body workout with 60% primary focus on trunk work. 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.

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WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

CIRCUIT | 10-sets. Begin with 10-repetitions for each movement. With each new set descend in repetitions by one. The final, 10th set will be 1-repetition per movement. Rest as needed.

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