Killer Full Body Workout

Killer Full Body Workout is another excellent workout from Heather Robertson. Just as the title says, this is a total body strength workout. It is only killer if you challenge yourself with heavy weights. Unlike many of Heather’s other workouts (at least the ones I’ve done so far) this one is not done interval fashion. Each exercise is done for 12 reps. Just like most of her other workouts this workout is music only–and it is really good music. Nothing I’ve ever heard before doing her workouts, but it fits her workouts perfectly. There is a counter in the bottom right hand corner of the screen, counting down your reps. During the short recovery between exercises, the next exercise is featured in the center of the screen. This workout also has a warm up and a stretch. Since I workout for an hour in the morning I started my workout off with one of Heather’s other, shorter workouts: OMG!!! Booty Band HIIT Workout which did a nice job getting my glutes and outer thighs warmed up!

Killer Full Body Workout is 39 minutes; 1 minute intro, 5:30 minute warm up and 4:30 minute stretch. Equipment: Heather recommends one set of 10 pound dumbbells and one 25 pound dumbbell. I used a large variety of weights. The dumbbell weights listed below are what I used.

  1. Single arm Arnold Press (one 13# DB)
  2. Repeat #1 on other arm
  3. Double goblet squat (when you squat, do a pulse at bottom of squat) (one 35# DB)
  4. Crunch press (full bent knee sit up, holding one heavy DB in both hands, do an overhead press at top of sit up) (one 20# DB)
  5. Curtsy Swing (alternating curtsy lunges, between each curtsy lunge do a kettlebell swing with one DB, bringing it from overhead to between legs–you will be holding the DB overhead while performing the curtsy lunges) (one 15# DB)
  6. Repeat #1-5
  7. 20 second rest
  8. Single arm bent over row (in split stance) (one 20# DB)
  9. Repeat #8 on other arm
  10. Glute bridge w/ DB on hips and toes raised (pushing into floor with heels) (one 35# DB)
  11. Overhead tricep press (French Press) (one 20# DB)
  12. Deadlift + upright row (holding one heavy DB in both hands do a straight leg deadlift and when you straighten, do an upright row) (one 25# DB)
  13. Repeat #8-12
  14. 20 second rest
  15. Stationary single leg lunge holding DB at shoulder (one 25# DB)
  16. Repeat #1 on other leg
  17. Plank Pass (in straight arm plank with one DB on floor outside of one hand, grab the DB with opposite hand and pull it over to other side of body, and when you put your hand down, the DB will be just outside of that hand, alternate sides) (one 20# DB)
  18. Chest press with hips raised (20# DBs)
  19. Stand Up Flys (start in double kneeling position, holding a DB in each hand, bring one foot forward so you are in kneeling lunge, bring the other foot beside it so you are in a squat then stand while doing a straight arm side raise, reverse the leg movement so you are back in double kneeling position) (8# DBs)
  20. Repeat #19 on other side of body
  21. Repeat #15-20

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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