GLOW UP CHALLENGE // DAY 3: Legs & Booty AMRAP Workout

Legs & Booty AMRAP Workout is part of Heather Robertson‘s week long Glow Up Challenge, which is 7 days of workouts plus a nutrition guide and other suggestions for a holistic approach to getting on your “glow.” I am not doing the program but I do plan to eventually do all of the workouts. For more information on her Glow Up program (and other programs–all FREE), visit her website.

OMG this workout was brutal. I was working so hard during this workout! Because of the fast pace of the workout I was conservative on some of my weights but other exercises I used what I would normally use. But before I go any further, I will explain the structure of the workout. AMRAP stands for As Many Rounds As Possible. This workout consists of 5 five minute circuits. Each circuit contains 4 exercises. Each exercise is done for 8 reps. You (and Heather, of course) will repeat one circuit (or Round) as many times as possible within the 5 minutes allotted for it. Before the circuit or round begins, the 4 exercises in the circuit are listed onscreen while Heather previews them. When the circuit/round begins, there is a timer in the upper right hand corner of the screen, counting down the 5 minutes. You follow along with Heather as she does the exercises, keeping pace with her if you are able. Otherwise you will have to work at your own pace. The list of exercises remains on screen the entire 5 minutes, so you don’t have to worry about losing track of the exercises if you cannot keep up with Heather’s pace.

I could not keep pace with Heather during Circuit 1 and I feared it was an omen for the remainder of the workout but not so. I was able to keep pace with her in the remaining circuits. The only recoveries you get are the 30 seconds between circuits and 20 seconds of that 30 Heather is previewing the 4 upcoming exercises. So I felt like I really only got 10 seconds of recovery. During that last 20 seconds of the recovery I was getting my weights in place so I could quickly swap dumbbells if needed. This is an intense metabolic lower body workout. Each circuit also contains one cardio exercises so it is a cardio + strength workout as well. According to my FitBit I burned 319 calories in 38 minutes and I was in my peak heart rate zone 23 of those minutes! This one was killer! Since it is only 38 minutes I used one of her no equipment mat lower body workouts as a finisher (The Best at Home Booty Workout). My legs are still fried! At the end Heather gives you a lovely deep (and much needed!) lower body stretch.

Legs & Booty AMRAP Workout is 38:08 minutes; one minute intro, 3:45 minute warm up and 5 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

Circuit 1:

1. Goblet squat, 8 reps (one 30# DB)
2. Alternating reverse lunges, 8 reps (16.5# DBs)
3. Deadlift, 8 reps (30# DBs)
4. Jump squat, 8 reps
5. Repeat #1-4 as many times as possible within 5 minutes while maintaining proper form

30 second rest

Circuit 2:

1. Cross deadlift, 8 reps (holding a DB in each hand, stand with legs wide and straight, hinge forward reaching one DB to opposite toe, alternate sides) (15# DBs)
2. Side lift, 8 reps (in modified straight arm plank (one hand/DB on mat and bottom knee on mat, top leg is extended straight, top arm is resting DB agains top thigh, raise and lower top straight leg) (15# DBs)
3. Repeat #2 on other side of body
4. Power jacks, 8 reps (plie squat jacks)
5. Repeat #1-4 as many times as possible within 5 minutes while maintaining proper form

30 second rest

Circuit 3:

1. In & out squat, 8 reps (hold one DB in each hand and do step out squats, alternate sides with one narrow squat between sides) (16.5# DBs)
2. Single leg deadlifts, 8 reps (straight leg single leg deadlift, lifting non-working leg straight behind you when hinging forward, alternate legs) (16.5# DBs)
3. Curtsey lunges, 8 reps (alternate sides holding one DB goblet fashion) (one 25# DB)
4. Side lunge hops, 8 reps (alternating side lunges with a hop/shuffle when changing sides)
5. Repeat #1-4 as many times as possible within 5 minutes while maintaining proper form

30 second rest

Circuit 4:

1. Sumo squat, 8 reps (one 50 DB)
2. Side lunge, 8 reps (stationary side lunge, hold one DB in one hand, reach DB to foot when lunging) (one 16.5# DB)
3. Repeat #2 on other side of body
4. Hip twister, 8 reps (squat jump, at top of jump twist hips to one side, alternate sides, hands are held together in front of chest with elbows raised to shoulder level)
5. Repeat #1-4 as many times as possible within 5 minutes while maintaining proper form

30 second rest

Circuit 5:

1. Lunge & drive, 8 reps (reverse lunge into front knee raise) (15# DBs)
2. Repeat #1 on other leg
3. Kneeling squat, 8 reps (start in high kneeling on mat, DBs held at shoulders, lower glutes to heels then raise back to high kneeling) (15# DBs)
4. Speed skater, 8 reps (lateral skaters, tapping floor when in cross-back lunge)
5. Repeat #1-4 as many times as possible within 5 minutes while maintaining proper form

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