HF45/Advanced At-Home Workout Routine

HA35 is a higher intensity, advanced workout routine to challenge your endurance while improving stabilization capabilities.

There are two timed circuits and a 10-minute Every Minute On the Minute (EMOM) tucked between.

Download this PDF for a graph of the goal-movements, video-links, and tracking sheet for this routine.

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

CIRCUIT | 3-sets. :30 each movement with :15 rest between movements and circuits. NOTE: Reverse lunge curtsey is repeated in this circuit for timed right lever movement then repeat timed movement with left lever.

---

EMOM | 10-sets. 5-repetitions. After completion of repetitions rest until top of the next minute. Repeat through 10-minutes/10-sets.

---

CIRCUIT | 3-sets. :30 each movement with :15 rest between movements and circuits. NOTE: Side-lying oblique crunch is repeated to incorporate timed movement side-lying right, then repeat full time side-lying left.

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