40 MIN Unilateral Leg Workout // Day 4 HR12WEEK 2.0

40 Min Unilateral Leg Workout is Day 4 in Heather Robertson‘s 12 Week Program. This is a lower body strength workout that focuses on one side of the body at a time. You will do all the exercises on one side of the body then when you repeat them, you will do them all on the other side of the body. Heather also includes some cardio exercises to get your heart rate elevated, making this a metabolic workout as well. This was another solid lower body workout from Heather. Since it is only 42 minutes, I used Naomi Joy‘s Side Booty Workout as my finisher. Between the two workouts my lower body feels well worked!

All of the exercises are done interval style: 40 seconds of work followed by 20 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. During the workout, if an exercise has impact, Heather shows a low impact variation during the recovery preview. However, there is impact during the warm up (butt kick runs) and she does not show a modifications for that.

40 Min Unilateral Leg Workout is 42:06 minutes; 3:30 minute warm up and 5 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10, 15 and 25 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Stationary lunge (hold one DB on same side shoulder as front leg) (one 25# DB)
  2. Repeat #1
  3. Kickstand deadlift (single leg deadlift, back/non-working leg is in kickstand) (one 35# DB)
  4. Repeat #3
  5. Single leg bridge (lay on back on mat, knees bent and feet on floor near glutes, one heavy DB is on hips, raise one leg to ceiling, raise and lower hips/glutes while keeping the leg raised throughout interval) (one 40# DB)
  6. Repeat #5
  7. Side lunge & hop (so one side lunge, when you push back to start keep knee raised and hop)
  8. Repeat #7
  9. Repeat #1-8 on other leg

30 second rest

Circuit 2:

  1. Single leg deadlift (holding one DB in both hands, lower into single leg deadift raising non-working leg straight behind you) (one 35# DB)
  2. Repeat #1
  3. Curtsy lunge & kick (hold one DB goblet style, do one curtsy lunge, at top of lunge do one straight leg side raise) (one 25# DB)
  4. Repeat #3
  5. Stand up & drive (start in high kneeling on mat holding one DB held in both hands, arms are extended straight overhead, step forward into kneeling lunge with one foot, as you bring the other leg forward, raise to standing on one leg while also raising knee and bringing DB down to knee as it raises, return DB to overhead while stepping foot back into kneeling lunge then bring other leg back so you have returned to the starting position of high kneeling with DB held overhead) (one 15# DB)
  6. Repeat #5
  7. Leap & shuffle (stand at one end of the mat in partial squat, lateral shuffle to the other end of the mat then side leap back to start)
  8. Repeat #7
  9. Repeat #1-8 on other leg

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


2 thoughts on “40 MIN Unilateral Leg Workout // Day 4 HR12WEEK 2.0

  1. TGIF!! ☺️

    Today I did Endgame Day 26 Killer Chest/Tri and finished it with a 9-min ab routine from Naomi (https://youtu.be/dbRJsfkV9As). Caroline’s workout was I think the toughest chest/tri routine I’ve ever done. I burned out on every set except the first time through the staple. Everything was 60/20. The staple alone was chest press, flies and push-ups and you will do that 4 times throughout the workout. The filler exercises were supersets of 2 exercises which you do twice. At one point you come off the staple and head into a superset of dead stop push-ups and dead stop wide push-ups (twice each) and then back to the staple. I had to start modifying at that point. The finisher was 50 each standard cobra push-ups and diamond cobra push-ups. For sure my tris and outer chest are going to be sore tomorrow and probably my forearms too as they are quite fatigued.

    I hope you put this one on your to-do list. I’m curious to get your take on whether you think it’s tough as I did! 😉


    1. Since I am doing both Heather and Caroline’s programs in the order they post them–plus fitting in Naomi’s workouts when she posts them–it will be a month or more before I actually do this workout. Sounds tough tho!


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