HAN45 is a higher intensity, intermediate workout routine to challenge your coordination while improving stabilization capabilities with primary focus on lower body strengthening.

Each of the three supersets incorporate a higher then lower intensity move then the workout finishes with a circuit primarily focused on the trunk region. This is a full-body workout with 80% moves incorporating weights (or all, if desired). Rest recommended :30 seconds or less for higher intensity benefits.

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

SUPERSET | 2-sets. Increase the weight for the second move, plus reduce the tempo to slow. Stack the two moves with a quick transition then rest up to 30-seconds between each set.

SUPERSET | 2-sets. Increase the weight for the second move, plus reduce the tempo to slow. Stack the two moves with a quick transition then rest up to 30-seconds between each set.

SUPERSET | 2-sets. Increase the weight for the second move, plus reduce the tempo to slow. Stack the two moves with a quick transition then rest up to 30-seconds between each set.

CIRCUIT | 4-sets and 16-repetitions for each move. Complete all three moves then rest for 30-seconds or less between each set. Weights may be added to the first to moves.

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