HO40 is a higher intensity, intermediate workout routine to challenge your endurance while improving stabilization capabilities.

Circuits are self-paced with rest as needed. Repetitions descend by 1-repetition each set (10 total sets) in the first higher intensity circuit. The second and final circuit is lower intensity. A bench is required.

Download this PDF for additional details about this routine, including a graph, linked videos, and tracking sheet.

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

CIRCUIT | 10-sets. Initial set at 10-repetitions each movement then descends by 1-repetition to 9 with the second set, and so on through the tenth set (final set finishes with 1-repetition per movement).

CIRCUIT | 3-sets. 10 repetitions. Rest as needed. NOTE: single leg bridge presented twice in this circuit for the purpose of full repetitions with right, then repeat with left.

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