No Squats Leg Workout

No Squats Leg Workout is another one of Heather Robertson‘s awesome finisher workouts. It is short and it has no warm up so you can easily tack it onto the end of another workout to finish yourself off. I had just finished another one of Heather’s total body workouts that had worked me hard and this workout definitely finished off my lower body. I was struggling to push through circuit 3 of this workout.

I have noticed that Heather does a lot of editing, at least with some of these earlier workouts. For example, this workout is cannibalized from another workout: No Repeat HIIT Workout // At Home Cardio + Strength. That workout has other exercises in it (it is total body) but this workout uses all of the lower body exercises and the cardio intervals. This one also has an additional lower body exercise that doesn’t appear in that workout (Circuit 2 #1/2), which makes me think they are both compilations pulled from something else. I may never know. Heather has hundreds (thousands?) of workouts on her YouTube site. It’s just luck that I did these two so close together that I noticed that.

This is a lower body cardio + strength workout. It is made up of 3 circuits. Each circuit contains 4 exercises and is repeated. It is also done interval style; each exercise is done for 40 seconds followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

No Squats Leg Workout is 23:24 minutes; no warm up and 2 minute stretch. Equipment: dumbbells and a mat. Heather is using one 25 pound dumbbell.

Circuit 1:

  1. Single leg deadlift (one 30# DB)
  2. Repeat #1 on other leg
  3. Double pulse deadlift (straight leg dead, pulse once while hinged forward) (25# DBs)
  4. Ghost rope (simulate jump roping w/out rope)
  5. Repeat #1-4

20 second recovery

Circuit 2:

  1. Single leg glute bridge (lay on back on mat, one leg is bent with foot on ground, other ankle is crossed over that knee, one DB is sitting on hips, raise and lower hips) (one 25# DB)
  2. Repeat #1 on other side of body
  3. Butterfly bridge (lay on back with knees bent and open, and soles of feet together, place one DB on hips, raise and lower hips in this position) (one 25# DB)
  4. Cross jacks (do one jumping jack then hinge forward and reach arm toward opposite foot, alternate sides with a jumping jack between each reach)
  5. Repeat #1-4

20 second recovery

Circuit 3:

  1. Side bridge & leg lift (in modified side plank (on one hand and one knee), top arm is extended to ceiling and top leg is extended straight, raise and lower top leg)
  2. Repeat # 1 on other side of body
  3. Prone glute squeeze (lay on stomach, arms folded with forehead resting on hands, raise both legs and hold them isometrically while opening and closing legs)
  4. Speed skater (lateral skaters)
  5. Repeat #1-4

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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