HS40/Advanced At-Home Workout Routine
HS40 is a higher intensity, advanced workout routine with diversifying coordination, balance, and endurance challenges. There are two circuits of 5-sets with 55% movements including dumbbells. This routine nearly splits trunk and upper body work with greater majority upper-body strengthening. Bench required. Repetitions in the first circuit descend by 2-repetitions each set in this self-paced workout.
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 | 5-sets. Initial set at 10-repetitions each movement then descends by 2-repetitions for the next set (8-repetitions, then 6, 4, finishing with 2). Rest as needed. NOTE: Lateral lunge reach and press repeats for full repetition with left lever then repeat with right. Single single double knee crunch benefits from adding dumbbells.
CIRCUIT | 5-sets. 8 repetitions. Rest as needed. NOTE: push up single row and lunge jump press splits repetitions to change levers (e.g. 4-repetitions single row right then 4-repetitions single row left). Side plank crunch repeated for full repetitions side-plank right then left.
COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.
