HIIT for Handstands (Core & Shoulders) | Follow Along | Beginner to Advanced

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Welcome the first-ever Hand-Balancing HIIT workout!
This is a routine + footage directly from the SM Academy. This workout is part of our Hand-Balancing System - Expansion Phase which was released today. Click on the link below to sign up and see the full system!

For this routine, we are going to be doing a hand-balancing emphasized routine that is going to supercharge your handstand gains.

For this workout, we are going to be performing the routine in terms of blocks. Each block is going to have two exercises: one dynamic movement and then an isometric hold immediately after with no rest in between those exercises in each block. The rest time will be done between the blocks of exercises.

The main purpose of this workout is to build shoulder and core strength by establishing a greater mind-body connection. This is a type of specified training that will have a direct transferability of strength to the handstand skill. Isometric holds are an excellent exercise to develop greater time under tension along with a greater chance for hypertrophy while adding in dynamic movements that create a structured formula for maximizing your handstand training.

Here at Saturnomovement, we are teaching you how to train smarter, harder, and optimize your training with directed progression. The days of "one-size-fits" all programs are gone. The time has come for us to evolve as movers and learners by not copying somebody else’s workout that doesn't match you specifically but by creating our own personalized path.

When you understand the principles and methods that allow us to spot our areas of weakness, we can now work efficiently towards this intriguingly beautiful art that is Hand-Balancing.
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- ROUTINE SPECS (CIRCUIT STYLE) -

Block 1:
A1. Bent Arm Press (30 secs)
A2. Wall Plank (15 secs)

-- REST: 15 seconds

Block 2:
B1. Toes to Bar (30 secs)
B2. Hanging (15 secs)

-- REST: 15 seconds

Block 3:
C1. Shoulder Taps (15 secs)
C2. Handstand Hold (30 secs)

-- REST: 15 seconds

Block 4:
D1. Leg Raises w/ Dumbbell Hold (15 secs)
D2. Hollow Body Hold w/ Dumbell Hold (30 secs)

-- REST: 2-3 min between cycles

Workout Duration per Round:
1 Round -- 3.75 Minutes
2 Rounds -- 9.5 Minutes
3 Rounds -- 15.25 Minutes
4 Rounds -- 21 Minutes
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- INDEX -
0:15 Part I (Detailed Workout Explanation)
19:00 Part II (Workout Follow Along Routine Start)
...
With Love,
💙The SM Team
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