HI40 is a higher intensity, advanced workout routine to challenge your endurance while improving stabilization capabilities.

Balance and coordination movements are 50% of this routine for flexibility challenges. There are two circuits and a 5-minute Every Minute On the Minute (EMOM). The first circuit includes 10 sets that descend by 1-repetition each set. The final circuit descends by 2-repetitions each set (10-reps, then 8-reps, 6-reps, etc). Dumbbells included, yet not required.

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. First set 10-repetitions then descend by 1-repetition each set to finish the 10th set at 1-repetition each movement. Rest as needed.

EMOM | 5-sets. 6-repetitions. Complete repetitions then rest until the top of the next minute through 5-minutes/5-sets.

CIRCUIT | 5-sets. First set is 10-repetitions then descend by 2-repetitions each set to finish the 10th set with 2-repetitions each movement. Rest as needed.

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