This is a follow up to the Heather Robertson 4 Week Rotation I created back in March 2021. If you have tried that one and are looking for more–here it is! This rotation contains entirely different workouts. Also, no workout in this rotation is repeated. If you have not done the first rotation then you could start with that one then dive directly into this one for a 10 week (total) rotation. For more information about Heather and the types of workouts she creates, see the trainer page I have created for her and also review the information at the beginning of the first 4 week rotation. No point in repeating it all here.
This rotation is constructed similar to the 4 week rotation except it is 6 weeks long. I also do not give you recovery day workouts. That is up to you. Do whatever you want on your recovery day. You can follow what I already laid out in the 4 week rotation and continue doing Heather’s yoga/flexibility/mobility workouts on your recovery days or do nothing. Go for a walk, relax–it’s your day! On the recovery day I will link to a list of all of Heather’s yoga/flexibility workouts so you can choose one of those if you wish.
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. Because I am not repeating workouts from the 4 Week Rotation, I am not adding on any extended stretches. Heather simply has not created anymore extended stretches and I used all of them in the 4 week rotation. So again, if you feel like you need more then visit the list of all of Heather’s yoga/flexibility workouts so you can choose one to add on to the end of your workout. A few of the workouts I do feel like an extended stretch is needed afterward. After those I will suggest adding an extended stretch and also link to the list of her flexibility workouts, but it’s up to you whether or not you add it on.
On to the nuts and bolts.
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. 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.
On the optional workouts below, I have added whether or not they include a stretch. Since they are finishers, the lack of a warm up is not an issue since the idea is for the main workout to flow into the finisher, but if the finisher does not include a stretch at the end you have several options. The first is to stop the main workout before the stretch, do the finisher then return to the main workout and do the stretch. You can also visit the list of all of Heather’s flexibility workouts so you can choose one of her shorter stretches to add on to the end of your workout. And finally, you can just stretch yourself out afterward.
Enjoy this rotation!
Week 1:
Day 1: Chest & Back Supersets // Strength Workout (43 minutes) + Optional At Home Arm Toning Workout // With Weights (12:30 minutes) (no stretch)
Day 2: Extreme Lean Legs Bootcamp // Strength & Toning (37 minutes) + Optional Inner/Outer Thighs + Booty Workout (No Repeats / No Equipment) (20:45 minutes)
Day 3: Arm Toning & Strength // Dumbbells Only Workout (41 minutes) + Optional Toned Arms // Tabata with Weights (10 minutes) (no stretch)
Day 4: Cardio Kickboxing // Fat Burning Workout (27:45 minutes) + Optional Killer Kickboxing Tabata Workout (26 minutes)
Day 5: Barre Sculpt // HIIT Fusion Workout (37:45 minutes)
Day 6: Intense Total Body Workout // Strength Training (45 minutes) + Optional Total Body Toning Workout from Home (14:30 minutes) (no stretch)
Day 7: Rest (if you want to do one of Heather’s yoga/flexibility workouts, choose one from this list)
Week 2:
Day 1: Full Body Strength Workout // Low Impact + Dumbbells Only (38:30 minutes) + Optional Killer Total Body Tabata!! (22 minutes)
Day 2: Day 4 Home Workout Challenge // Cardio & Abs (No Equipment) (39 minutes)
Day 3: Bring on the Heat No Repeats! Total Body Workout (47 minutes)
Day 4: Low Impact High Intensity Cardio Workout // No Jumping (36 minutes) + Optional: Low Impact Tabata // No Jumping (22:30 minutes)
Day 5: Power Pilates Workout // Pilates HIIT Fusion (40:30 minutes)
Day 6: Fierce Full Body Workout // Strength + Cardio (44 minutes) + Optional HIIT Cardio + Core // No Repeats, No Equipment Workout (14:30 minutes)
Day 7: Rest (if you want to do one of Heather’s yoga/flexibility workouts, choose one from this list)
Week 3:
Day 1: Tight + Toned // Back & Triceps Workout (37 minutes) + Optional Low Impact Arms Workout // No Equipment (16 minutes)
Day 2: Leg Day! // Strength Workout (Dumbbells Only) (37:30 minutes) + Optional The Best Hip Dip Exercises – No Equipment Needed (17 minutes) (no stretch)
Day 3: Arm Toning Workout // Biceps, Triceps & Shoulders (37:30 minutes) + Optional Killer at Home Cardio // No Equipment HIIT Workout (21 minutes)
Day 4: Cardio & Abs AMRAP Workout // No Equipment (31 minutes) + Optional Six Pack Standing Abs Workout (14 minutes)
Day 5: Yoga HIIT Fusion Workout // No Equipment, No Jumping (37:30 minutes)
Day 6: Strength & Cardio // Supersets Workout (37 minutes) + Optional: No Jumping // HIIT Cardio + Abs Workout (17 minutes) (no stretch)
Day 7: Rest (if you want to do one of Heather’s yoga/flexibility workouts, choose one from this list)
Week 4:
Day 1: Full Body HIIT Workout (with Weights) (49:30 minutes)
Day 2: Glow Up Challenge // Day 2: Cardio & Abs Workout (47 minutes)
Day 3: Dumbbell Only // Full Body HIIT Workout (39:45 minutes) + Optional Tabata // Total Body Workout (No Weights) (16 minutes)
Day 4: Fat Burning Cardio Kickboxing (44 minutes) + Optional: 10 Minute Power Cardio Workout // No Equipment (13:30 minutes)
Day 5: Glow Up Challenge // Day 7: No Repeats HIIT Workout (45 minutes) + Optional Bodyweight Tabata Workout // No Equipment (14 minutes) (no stretch)
Day 6: Killer Kettlebell AMRAP Workout (36 minutes) + Suggestion: finish this with one of Heather’s 10-14 minute stretches
Day 7: Rest (if you want to do one of Heather’s yoga/flexibility workouts, choose one from this list)
Week 5:
Day 1: Glow Up Challenge // Day 3: Legs & Booty AMRAP Workout (38 minutes) + Optional 15 Min Booty Workout (18:30 minutes)
Day 2: 20 Min Cardio AMRAP Workout (30 minutes) + Suggestion: finish this with one of Heather’s 10-14 minute stretches
Day 3: Glow Up Challenge // Day 4: Upper Body Tone + Sculpt Workout (47:30 minutes) + Optional No Equipment Arm Toning Workout (11 minutes)
Day 4: Intense Cardio AMRAP Workout (35:30 minutes) + Suggestion: finish this with one of Heather’s 10-14 minute stretches
Day 5: Strong Glutes & Toned Thighs Workout (43:30 minutes) + Optional Abs & Booty Finisher // No Repeats, No Equipment (11:45 minutes)
Day 6: Day 3 Home Workout Challenge // Upper Body HIIT (No Equipment) (40 minutes) + Optional No Equipment Arms Workout // Tone & Definition (19:45 minutes)
Day 7: Rest (if you want to do one of Heather’s yoga/flexibility workouts, choose one from this list)
Week 6:
Day 1: Super Shred // Strength + Cardio Workout (Dumbbells Only) (41:30 minutes) + Optional At Home Strength + Cardio Workout // Total Body (17:45 minutes) (no stretch)
Day 2: Glow Up Challenge // Day 5: Tabata Workout + Full Body Stretch (40:30 minutes)
Day 3: Intense Strength Supersets // Full Body Unilateral Workout (46:45 minutes) + Optional Standing Abs Workout // With Weights (8:30 minutes) (no stretch)
Day 4: No Repeats HIIT Cardio Workout (No Equipment) (38:30 minutes) + Optional Express HIIT Workout // 10 Minutes No Equipment (14 minutes)
Day 5: Day 6 Home Workout Challenge // Killer No Repeat HIIT Workout (No Equipment) (51:30 minutes)
Day 6: Kettlebell HIIT Workout (44 minutes) + Optional Killer Kettlebell Tabata Workout (22:30 minutes)
Day 7: Rest (if you want to do one of Heather’s yoga/flexibility workouts, choose one from this list)
Thank you for creating another Heather rotation. Loved the last one. I keep alternating between Heather and Carolyn’s workouts. What kind of results did you get from this rotation?
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You’re welcome! Though I have done every workout in the rotation, I did not do 6 weeks of Heather Robertson only workouts. I actually do a mixture of Heather, Caroline Girvan and Naomi Joy workouts. I have noticed the best results since I started doing Caroline’s workouts regularly–strength increases and my husband has made a lot more comments about my glutes. But they all give me great workouts, and like I said, I don’t just do one trainer exclusively. I have created a rotation that more closely reflects how I workout out: Heather/Caroline Hybrid Rotation. The results I have achieved have been from that type of rotation.
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I’m starting the Heather/Carolyn one tomorrow. Just loaded into my YouTube. I just couldn’t decide which trainer I wanted to do for October and the combined rotation is going to give me the best of both.
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I think you will enjoy it. I prefer to mix their workouts up. Caroline creates some very advanced workouts and if I were to do them every day for 4-6 weeks, I think I would really burn out–mentally and physically! Heather’s workouts are also challenging but not as advanced as Caroline’s so they add variety to keep me from burning out while still working me very well. Plus, Heather’s workouts are generally more metabolic than Caroline’s so they often double as cardio. I think their workouts work very well together.
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