HZ40 is a higher intensity, advanced workout routine to challenge coordination, plus improve flexibility and stabilization. Nearly 70% is full-body movements. Circuits are 2-minutes in duration. Rest :30 between each circuit. Two 5-minute tabata’s are :30 move then :30 rest.

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. :30 movements. Rest :30 after completion of each set.

CIRCUIT | 3-sets. :30 movements. Rest :30 after completion of each set.

TABATA | 5-sets. :30 movements then :30 rest. Repeat.

TABATA | 5-sets. :30 movements then :30 rest. Repeat.

CIRCUIT | 3-sets. :30 movements. Rest :30 after completion of each set.

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