HC55/Advanced At-Home Workout Routine
HC55 is a higher intensity, advanced workout routine to challenge your endurance while improving flexibility capabilities.
About 70% of this routine includes full-body movements. Two-thirds is timed sequences and resistance bands are included in one circuit (it’s possible to do without bands). Following four circuits is a 5-minute tabata (resistance band also optional), then a final circuit with floorwork.
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 | 3-sets. :30 movement. Rest :30 between sets.
CIRCUIT | 3-sets. :30 movement. Rest :30 between sets.
CIRCUIT | 3-sets. :30 movement. Rest :30 between sets.
CIRCUIT | 3-sets. 15-repetitions each movement with right and left individualized (totaling 30-repetitions upon completion). Rest as needed. NOTE: Resistance bands are included, and are optional.
TABATA | 5-sets. :30 movement followed by :30 rest. Repeat. NOTE: resistance bands optional.
CIRCUIT | 3-sets. Repetitions for each set reduce by 5. First set is 25, then 20, finish with 15. Rest as needed.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
