Heather Robertson 4 Week Rotation

I have done more of Heather Robertson’s YouTube workouts than any other trainer on YouTube. She is one of my favorite trainers and creates some of the most effective and most enjoyable workouts out there. And they are all yours to do for free. Heather has already created quite a few rotations using her own workouts. What makes this rotation different, is that I am using all of my favorite Heather Robertson workouts. Now, this was very hard because I haven’t done a Heather Robertson workout that I haven’t liked. But I consider the workouts collected in this rotation to be her best. I am also structuring this rotation in a way that feels logical for me.

A little bit about Heather and her workouts (a lot of this is copied from Heather’s trainer page). Heather is fitness model, fitness trainer and nutrition coach. The majority of her workouts have no verbal cuing. They are set to excellent and motivating music. The majority of her workouts are also interval based. Heather performs every exercise in the workout and all you do is follow her perfect form. These workouts are not for beginners for several reasons. First, you need to know how to perform all of these exercises with proper form because Heather gives no form instruction. And second, they are all challenging workouts. You can obviously make any workout more or less challenging by using heavier or lighter dumbbells that are more appropriate to your strength level rather than just using whatever Heather is using. And you can make any workout easier through modifications. If you need modifications and do not know how to modify exercises, then Heather’s workouts, and therefore this rotation, are not for you. However, if you are intent on doing this rotation (or Heather’s workouts), she has created a short form video. She has also created a video with examples of how to modify some of her exercises to make them easier.

Even though there is no verbal cuing, there are a lot of other ways Heather cues you in her workouts. First, there are timers on the screen that count down your intervals and your recoveries. During the recoveries Heather previews the next/upcoming exercise so that you can prepare. No just mentally prepare but also you can gauge and choose what weight you will need to perform the next exercise. There are little beeps that alert you to the beginning and end of an interval. This is important because you cannot always have your eyes on the TV for every exercise (for example, push ups).

The majority of Heather’s workouts are metabolic strength workouts–you will build strength and muscle while also burning lots of calories. You do not need a lot of equipment to do Heather’s workouts. She has a lot of body weight workouts. Most of her workouts require nothing more than a few sets of dumbbells and a fitness mat. She does have some workouts that use booty bands, a stability ball, kettlebells and resistance bands but those are only a small percentage of her workouts. For the workouts used in this rotation, you need a wide variety of dumbbells, a fitness mat, kettlebell(s), a chair, a booty band, ankle weights and a fitness mat.

Heather has workouts as short as 5 minutes and as long as over an hour though the standard length is 30-40 minutes. She has workouts that include both a warm up and a stretch, workouts that just have a stretch and workouts that have neither. But, don’t fret! She also has warm ups and stretches you can use as add ons. In addition, due to the various lengths of her workouts, you can stack them to create workouts of any length and content you want.

On to the rotation.

Here is how this rotation will work. You will workout every single day. One of those days will be a recovery day using Heather’s yoga workouts followed by her gentle stretch and mobility workouts. She only has 2 yoga workouts and 2 full length stretch and mobility workouts, so those 4 workouts will be repeated. But those are the only 4 workouts in this rotation that will be repeated. Other than your recovery day you will do a different workout every day. Since I workout for an hour every morning, I will assume that there are other people who would also like to workout for an hour every day. So most days that the workout is 45 minutes or less, I will also offer an optional finisher/add on workout. On your recovery day I do not list either of the workouts as optional. However, depending on how you feel on that day, you are welcome to just do the gentle mobility/flexibility workout and skip the yoga workout. Or you could just do a different one each Day 7 and never repeat a workout the entire 4 weeks. Every workout in the rotation below has been reviewed on this blog so you can prepare for it in advance–have your equipment ready and determine how heavy you will be lifting.

Here is how I schedule my workouts in YouTube. I have created a private playlist on YouTube for each day of the week. Every Sunday I get out my rotation for the week and plug in my workouts on the days I plan to do them in the order I plan to do them. Then in the morning I just go to the YouTube app on my AppleTV, click on the playlist I created for that day, choose the first workout, hit play and it will play straight through all of the workouts in the playlist from beginning to end. You can use this rotation post to do the same thing. Click on the workout review; the link to the YouTube workout is in each review, so you can create your playlists directly from this rotation. I also recommend subscribing to YouTube premium which lets you play videos without those annoying commercials. They will give you a free month. Long enough to get through this rotation. It is worth it if you are doing YouTube workouts every day like I do.

Enjoy this rotation!

Week 1:

Day 1: Leg Day Strength Workout // For Lean Legs (33:30 minutes) + Optional Legs & Booty // Workout with Ankle Weights (22:30 minutes)

Day 2: Back Sculpting // Upper Body Strength Workout (26:30 minutes) + Upper Body Strength Workout // with Dumbbells (23 minutes)

Day 3: Cardio Kickboxing Workout (29:30 minutes) + Optional Low Impact Tabata Workout // No Equipment (10 minutes) + 10 Minute Full Body Mobility and Flexibility Routine

Day 4: Kettlebell HIIT Workout // Full Body HIIT Workout (36:30 minutes) + Optional  12 Minute HIIT // Upper Body Workout Using Kettlebells (13 minutes) + Quick Daily Stretching Routine (10:30 minutes)

Day 5: HIIT Barre Fusion (28 minutes) + Optional Inner + Outer Thigh Slimming Workout (14 minutes) + Full Body Stretch // Great for Tight Hips (12 minutes)

Day 6: Total Body Strength Workout // Dumbbell Supersets (48:30 minutes)

Day 7: Yoga Inspired Full Body Workout (32:30 minutes) + Relaxing Full Body Stretch // Flexibility & Mobility (26 minutes)

Week 2:

Day 1: No Repeat Leg Workout // With Dumbbells (34 minutes) + Optional The Best At Home Booty Workout // No Equipment (20 minutes)

Day 2: Upper Body Toning // No Repeats Workout (39:30 minutes) + Optional 10 Minute Standing Abs Workout // No Equipment (11 minutes)

Day 3: Low Impact HIIT Cardio + Legs Workout (40 minutes) + Optional Standing Side Booty (Hip Dip) Workout (10 minutes) + Mini Band Workout for Strong Glutes // No Repeats Booty Workout (13 minutes)

Day 4: Kettlebell Circuit // Full Body Workout (42 minutes) + Optional Total Body Tabata Workout // 12 Minute Tabata with Weights (17:30 minutes)

Day 5: 30 Minute Low Impact HIIT Workout (36 minutes) + Optional Low Impact Cardio + Abs Workout // No Repeats, No Jumping, No Equipment (23:30 minutes)

Day 6: Insane Total Body HIIT Workout // 40 Exercises in 40 Minutes (52:30 minutes)

Day 7: Full Body Yoga Fusion // HIIT Workout (30 minutes) + Day 7 Home Workout Challenge // Full Body Stretch & Recovery (28 minutes)

Week 3:

Day 1: Killer Leg Day // Lower Body Strength Workout (40:30 minutes) + Optional At Home Toned Thighs Workout // No Equipment (19 minutes)

Day 2: Chest, Back & Shoulders Workout // Strength Supersets (42 minutes) + Optional Low Impact Standing Abs Workout // With Weights (9 minutes)

Day 3: 5 Minute Warm Up // Before You WorkoutLow Impact Full Body HIIT Workout (30:30 minutes) + Full Body Stretch // Recovery Day Workout (14 minutes)

Day 4: 40 Minute Kettlebell Workout // Full Body Cardio & Strength (45 minutes)

Day 5: HIIT Pilates Workout // Total Body Fusion Workout (28 minutes) + Optional Full Body HIIT Pilates Workout // Fusion (31 minutes)

Day 6: Power Hour!! 60MIN No Repeat Workout (Full Body // Dumbbells) (68 minutes)

Day 7: Yoga Inspired Full Body Workout (32:30 minutes) + Relaxing Full Body Stretch // Flexibility & Mobility (26 minutes)

Week 4:

Day 1: Leg Day // Warm Up Routine (7 minutes) + HIIT Booty Bootcamp (29:30 minutes) + Brutal HIIT Workout for Legs, Glutes + Thighs (21 minutes)

Day 2: Sculpted Upper Body // Dynamic + Isometric Workout (43:30 minutes)

Day 3: 40 Minute Pop Workout — No Jumping HIIT (38:30 minutes) + Recovery Workout // Stretch + Relaxation (12:30 minutes)

Day 4: Kettlebell HIIT Workout (52 minutes)

Day 5: Pilates Fusion // Full Body HIIT Workout (35:30 minutes) + Optional Inner + Outer Thigh Toning Workout // Low Impact, No Equipment (21 minutes)

Day 6: 1 Hour // No Repeat HIIT Workout (69 minutes)

Day 7: Full Body Yoga Fusion // HIIT Workout (30 minutes) + Day 7 Home Workout Challenge // Full Body Stretch & Recovery (28 minutes)

5 thoughts on “Heather Robertson 4 Week Rotation

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