HD50 is a higher intensity, advanced workout routine to challenge your coordination while improving stabilization capabilities.

About 60% of this routine is full-body movements. Three of four segments are timed intervals, including a 10-minute Every Minute on the Minute (EMOM). A stability ball (or Bosu) is 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. :30 each movement with :15 rest between each movement (and circuit).

CIRCUIT | 5-sets. :30 each movement with :15 rest between each movement (and circuit). NOTE: alternate levers with repetitions.

EMOM | 10-sets. 6-repetitions. Rest after completing repetitions until the top of the next minute. Repeat.

CIRCUIT | 3-sets. Video captions include repetition details. Rest as needed.

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