Heather Robertson/Caroline Girvan Hybrid Rotation

If you follow my blog then you know the 3 trainers whose workouts I do the most are Naomi Joy, Caroline Girvan and Heather Robertson, and I have created rotations dedicated to each one of them. But that isn’t how I personally work out. I mix together workouts from all 3 of these trainers when putting together my personal rotations. Unfortunately, because all of the Naomi Joy workouts I do are done on a rebounder, her workouts are more niche (which is too bad–if you haven’t done her rebounder workouts, you are missing out). Including her workouts in this rotation would make it inaccessible to people who do not own a rebounder. So this workout rotation is made up of Heather Robertson and Caroline Girvan workouts. That means that this rotation is closer to the way I workout on a day to day basis than the rotations dedicated to a single trainer.

I am not doing my usual trainer intro. If you would like to know more about Caroline and Heather, visit the trainer pages I have created for them. This is a 6 week rotation. I have tried to split the workouts evenly between Caroline and Heather. Since both of these trainers have add on/finisher workouts, some days may be a mixture of both of their workouts. I am assuming if you are interested in this rotation you have tried my Heather Robertson rotation or my Caroline Girvan rotation (or both). So I made an effort to not duplicate workouts from either of those rotations. Unfortunately, zero duplication was impossible for 3 reasons. First, Caroline has a limited amount of cardio and recovery workouts. So I had to use all of the ones that were used in her rotation. Second, for extended stretches I had to rely primarily on Heather and she has a limited amount, so those are sometimes repeated. Third, I wanted to include what I consider the best workouts from both trainers so there will be some workouts that appear in both rotations for that reason. Heather in particular does not have a large collection of full length upper body workouts so I had to use some of her upper body workouts from the rotation I created earlier this year. And last, Caroline’s workouts do not have warm ups, so warm ups will be repeated.

On to the details. This rotation is structured the way I workout. I workout every day for about an hour in the morning Sunday through Friday and on Saturdays I frequently workout for longer (70-90 minutes) so this rotation is not outlining something I would not do. I also try to put a lot of focus on flexibility so I will frequently add extended stretches to my own personal workouts just as I have done in this rotation. None of Caroline’s workouts contain warm ups and you need to warm up before her workouts. Both Caroline and Heather have warm ups that I will be using in this rotation. As of the posting of this rotation, Caroline has created 6 warm ups ranging from 5-11 minutes. I have not reviewed any of Caroline’s warm ups like I have reviewed Heather’s, so in the rotation I will link directly to the YouTube video of her warm ups.

You do not need a lot of equipment for these workouts. You will need a variety of dumbbells and kettlebells, a booty band, a fitness mat, ankle weights and a yoga block. Caroline also uses furniture around her house. Instead of the furniture she uses, I use my workout bench and my high step. 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.

Finally, I suggest reading each review before doing the workout to help prepare you for it. There is a lot of information in my workout reviews. Not just the length of the workouts but the equipment you need, each exercise and how long the intervals are. This will help you mentally prepare and choose the weights to have at the ready. Since I have not reviewed Caroline’s warm ups, the hyperlinks in the rotation will take you directly to the YouTube videos.

***I apologize to anyone who has already started this rotation. I just realized the Week 1, Day 2 had the wrong AMPAP workout listed. It is now corrected.***

6 Week Rotation:

Week 1:

Day 1: Fierce Full Body Workout // Strength + Cardio (44 minutes)

Day 2: 20 Min Cardio AMRAP Workout (30 minutes) + Unwind 20 Minute Full Body Stretch Routine (24 minutes)

Day 3: 5 Min Full Body Warm Up (5:03 minutes) + 45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II Day 3 (51:30 minutes)

Day 4: Leg Day // Warm Up Routine (7 minutes) + Effective Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17 (38:45 minutes) + Mini Band Workout for Strong Glutes // No Repeats Booty Workout (13 minutes)

Day 5: Cardio & HIIT Warm Up (9:20 minutes) + 30 Min Full Body HIIT Workout | Tabata Style No Jumping & No Equipment (32:30 minutes) + Full Body Stretch // Recovery Day Workout (14 minutes)

Day 6: Killer Kettlebell Tabata Workout (22:30 minutes) + Strength & Cardio // Supersets Workout (37 minutes)

Day 7: Yoga HIIT Fusion Workout // No Equipment, No Jumping (37:30 minutes)

Week 2:

Day 1: 10 Minute Full Body Low Impact Warm Up (10:51 minutes) + Strength & Sweat Full Body Workout – Circuits | EPIC Heat – Day 29 (37:45 minutes)

Day 2: Cardio & HIIT Warm Up (9:20 minutes) + 30 Min Pumping Cardio Workout | Full Body – No Equipment (34 minutes) + Recovery Workout // Stretch + Relaxation (12:30 minutes)

Day 3: Chest, Back & Shoulders Workout // Strength Supersets (42 minutes)

Day 4: Extreme Lean Legs Bootcamp // Strength & Toning (37 minutes) + Legs & Booty // Workout with Ankle Weights (22:30 minutes)

Day 5: 9 Min Full Body Warm Up Routine (9:41 minutes) + 30 Min Total Tabata Full Body HIIT Workout | EPIC Heat – Day 20 (34:30 minutes) + Full Body Stretch // Great for Tight Hips (12 minutes)

Day 6: No Equipment Arm Toning Workout (11 minutes) + Arm Toning & Strength // Dumbbells Only Workout (41 minutes)

Day 7: Inner + Outer Thigh Toning Workout // Low Impact, No Equipment (21 minutes) + Full Body Stretch and Strength Routine | 25 Minutes (26 minutes)

Week 3:

Day 1: Full Body HIIT Workout (with Weights) (49:30 minutes)

Day 2: Cardio Kickboxing // Fat Burning Workout (27:45 minutes) + Killer Kickboxing Tabata Workout (26 minutes)

Day 3: No Equipment Arm Toning Workout (11 minutes) + Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)

Day 4: Intense Cardio AMRAP Workout (35:30 minutes) + Unwind 20 Minute Full Body Stretch Routine (24 minutes)

Day 5: 5 Minute Booty Burn (6 minutes) + Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)

Day 6: Cardio & HIIT Warm Up (9:20 minutes) + Sequenced HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15 (36:30 minutes) + Back Stretches + Exercises // For Lower Back Pain (11 minutes)

Day 7: Glow Up Challenge //  Day 5: Tabata Workout + Full Body Stretch (40:30 minutes)

Week 4:

Day 1: 10 Minute Full Body Low Impact Warm Up (10:51 minutes) + Beastmode Complex Full Body Workout | EPIC Heat – Day 24 (37:30 minutes)

Day 2: Cardio & HIIT Warm Up (9:20 minutes) + 30 Min Cardio Workout at Home [Low Impact Steady State] LISS (37 minutes)

Day 3: Upper Body Toning // No Repeats Workout (39:30 minutes)

Day 4: Strong Glutes & Toned Thighs Workout (43:30 minutes) + Abs & Booty Finisher // No Repeats, No Equipment (11:45 minutes)

Day 5: No Equipment Arm Toning Workout (11 minutes) + 20 Minute Dumbbell Back and Bicep Workout at Home (23 minutes) + Arm Toning & Strength // Dumbbell Only Workout (25 minutes)

Day 6: 5 Minute Booty Burn (6 minutes) + Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)

Day 7: 1 Hour Strength & Stretch Workout at Home (60:30 minutes)

Week 5:

Day 1: Intense No Repeats Fat Burning HIIT // Strength + Cardio (41:30 minutes) + 15 Min Dumbbell Arms & Shoulder Workout at Home | No Repeat (17 minutes)

Day 2: Low Impact High Intensity Cardio Workout // No Jumping (36 minutes) + Six Pack Standing Abs Workout (14 minutes)

Day 3: 5 Minute Booty Burn (6 minutes) + Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)

Day 4: Glow Up Challenge // Day 2: Cardio & Abs Workout (47 minutes)

Day 5: 5 Min Full Body Warm Up (5:03 minutes) + Day 36 of EPIC | Back Workout / Bicep Workout with Dumbbells (50 minutes)

Day 6: Leg Day // Warm Up Routine (7 minutes) + Kickass Kettlebell Series Day 1: Leg Workout (35:30 minutes) + 15 Minute Lower Body Kettlebell Workout at Home (17:30 minutes)

Day 7: HIIT Yoga Fusion Workout (31:30 minutes) + Relaxing Full Body Stretch // Flexibility & Mobility (26 minutes)

Week 6:

Day 1: 5 Minute Warm Up Routine (5:24 minutes) + 45 Minute Full Body Kettlebell Workout at Home (48:30 minutes)

Day 2: 9 Min Full Body Warm Up Routine (9:41 minutes) + 30 Min Swift HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21 (33 minutes) + Quick Daily Stretching Routine (10:30 minutes)

Day 3: Tight + Toned // Back & Triceps Workout (37 minutes) + No Jumping // HIIT Cardio + Abs Workout (17 minutes)

Day 4: Inner & Outer Thigh Workout // Burn Baby Burn!! (32 minutes) + Legs & Booty Workout // No Equipment (31 minutes)

Day 5: Cardio & HIIT Warm Up (9:20 minutes) + 30 Min Constant Cardio Workout at Home – No Repeat / No Jumping / Low Impact (32 minutes) + 10 Minute Full Body Mobility and Flexibility Routine

Day 6: Sculpted Upper Body // Dynamic + Isometric Workout (43:30 minutes)

Day 7: 5 Minute HIIT Warm Up (5:38 minutes) + Chilled Cardio Workout | No Equipment, No Repeat, No Jumping (20:30 minutes) + Unwind 20 Minute Full Body Stretch Routine (24 minutes)


5 thoughts on “Heather Robertson/Caroline Girvan Hybrid Rotation

  1. I found Caroline around October 2020 and I love her! She’s tough! And I just recently switched it up and started Heather Robertson’s 12 week program. I like how hers are more consistent with 30 min videos.


  2. I was waiting for you to post this combo workout before deciding which one to do first and oh boy does this one excite me! I love the fact that you took care to not duplicate workouts between this and the dedicated rotations. I also love both of these trainers so that sealed the deal for me. The only regret I have is that I’ll be missing out on the new stuff for the next 6 weeks … 😉

    Liked by 2 people

    1. I did my best, but I have only done a limited amount of Caroline’s cardio workouts so they are duplicated. I avoid her insane burpee infused HIIT workouts. And I hear ya! I always feel like I am missing out since I create these To Do lists that I try to work through. After I do my next Heather rotation I want to revisit a lot of workouts I’ve done by Heather, Caroline and Naomi. So much FOMO!


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