HB50 is higher intensity routine that averages 50-minutes. It’s advanced to challenge stabilization through endurance work.

About 40% of this routine is full-body movements. Three 5-minute circuits is followed with a self-tempo circuit. Next is a 4-minute tabata then the final circuit is trunk-focused floorwork. Bench (or stability ball) and two 8 to 12-inch risers (or equally stacked books) required for one 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 full-body movements for 3 to 5-minutes

CIRCUIT | 5-sets. :20 each movement. Rest 1-minute after completing full circuit. NOTE: movement details captioned with each video.

CIRCUIT | 3-sets. :30 each movement. Rest :30 after completion of each set. NOTE: Tricep dips may be completed with a bench or sturdy table.

CIRCUIT | 5-sets. :20 each movement. Rest 1-minute after completing full circuit. NOTE: dumbbells optional, not required.

EMOM | 5 sets. 5 repetitions. Rest until top of the next minute then repeat repetitions.

TABATA | 6-sets. Repeat :20 move and :20 rest. 1-set includes move + rest.

CIRCUIT | 3-sets. Repetitions descend by 10 each set: 30-20-10 . Rest as needed.

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