HE60/Intermediate At-Home Workout Routine
HE60 is a higher intensity, intermediate workout routine to challenge your endurance while improving stabilization capabilities.
Timed circuits interval work with rest. A 10-minute Every Minute On the Minute (EMOM) follows three circuits then one addition circuit closes the routine. A bench (may sub 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, active warm-up for 3 to 5-minutes
CIRCUIT | 3-sets. :40 each movement with :20 rest between, including when transitioning to the next circuit. NOTE: Lunge hops maintains one primary working lever i.e. repeat without changing posture.
CIRCUIT | 3-sets. :40 each movement with :20 rest between, including when transitioning to the next circuit. NOTE: Lunge hops maintains the alternative primary working lever i.e. if left lunge prior circuit then right lunge this circuit
CIRCUIT | 3-sets. :40 each movement with :20 rest between, including when transitioning to the next circuit. NOTE: Supported bridge tool alternative may be aa bench, chair, or Bosu.
EMOM | 10-sets. 20 repetitions. Complete repetitions then rest until the top of the next minute for 10-minutes.
CIRCUIT | 3-sets. :40 each movement with :20 rest between, including when transitioning to the next circuit.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
