Full Length Booty Building Workout is a short, lower body focused strength workout from Heather Robertson. I used it today as my doubles workout after work but it would also work great as a finisher for another lower body workout, or you could stack several of Heather’s lower body workouts together (like I love to do) for a longer lower body burn out.
This workout is made up of one circuit of 5 lower body exercises. The circuit is repeated 3 times. To get the most out of this workout, use heavy weights. Unlike many of Heather’s other workouts this is not done interval style. Instead you are doing each exercise for 10-12 reps. There is a counter in the lower right hand corner of the screen, counting down your reps. There is a rest period between exercises but it is not timed. During that rest period the next exercise is previewed in the lower right hand corner of the screen. You get a longer rest period between circuits.
I noticed something about this workout that I’ve never noticed in any of Heather’s other workouts, though I’ve suspected it in few. Heather only does one circuit then replays the exact same circuit 2 more times. When doing the single leg deadlift, Heather taps her dumbbell to the floor when she is hinged over. You do 10 reps on each leg. When she is doing the second leg, on the 4th rep, she loses her balance and her form fails. Not a big deal, she is human and I like that sometimes in her workouts you see that she is not perfect. But when I saw the exact same thing at the exact same time in each circuit, I realized she is just looping the circuit. And that is okay. I was never certain in some of her other workouts but I suspected it. But her form is always so perfect it is hard to tell. But in this one it is obvious. Again, no big deal. Just an interesting observation.
Full Length Booty Building Workout is 18 minutes; 1:15 minute intro, no warm up or stretch. Equipment: dumbbells. Heather is using one 25 dumbbell. The weights listed below are what I used.
- Goblet Squat, 12 reps (one 30# DB)
- Single Leg Deadlift, 10 reps (one 25# DB)
- Repeat #2 on other leg
- Stationary Lunge, 12 reps (holding DB at shoulder) (one 25# DB)
- Repeat #4 on other leg
- Sumo Squat, 12 reps (one 30# DB)
- Glute Bridge, 12 reps (one 30# DB)
- 30 second recovery
- Repeat #1-8 two more times