HW45 is a higher intensity, advanced interval workout routine to challenge coordination and flexibility. There are three timed circuits and one Every Minute on the Minute (EMOM). Primary focus is leg strengthening with nearly 80% of the routine full-body movements. Dumbbells 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 | 4-sets. :30 move and :15 rest.

CIRCUIT | 4-sets. :30 move and :15 rest.

EMOM | 10-sets. 20 repetitions. Rest after repetitions until the top of the next minute until completion of 10-minutes/10-sets.

CIRCUIT | 4-sets. :30 move and :15 rest.

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