Total Body STRENGTH & CARDIO Workout // Day 30 HR12WEEK 2.0

Total Body Strength & Cardio Workout is Day 30 in Heather Robertson‘s 12 Week Program. Wow. This workout was intense! It is a cardio + strength workout filled with jump squats. In fact, this is more of a lower body strength + cardio workout! The upper body gets some work but mostly arms and shoulders. There is no back or chest work and no isolation for the triceps. But the lower body gets lots of work–in both the cardio and the strength exercises. Most of the exercises are metabolic compound exercises that work both the upper and lower body–and give you cardio, too. Plus, each circuit/triset includes one cardio/plyometric jump squat variation. I was gassed out by the end of this workout! In fact, I considered skipping the finisher I had planned. However, the lack of any back or chest work in this “total body strength” workout motivated me to do it anyway. I did Heather’s Daily 10 Day 30, which is also a strength + cardio workout. However, this little finisher hits your back and chest. Between this workout and the Daily 10 finisher, I burned 438 calories.

This workout has 4 circuits, each containing 3 exercises. Each circuit is done 3 times before you move on to the next circuit. The exercises are all 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. If an exercise includes impact, Heather shows a low impact modification.

Total Body Strength & Cardio Workout is 46:53 minutes; 55 second intro, 4 minute warm up and 5 minute stretch. Equipment: dumbbells and fitness mat. Below the video it says that Heather is using 10, 15 and 25 pound dumbbells. However, I think she also used 5 pound dumbbells for a few of the exercises. The weights listed below are what I used.

Circuit 1:

  1. Push press (squat w/ DBs at shoulders, when you stand do a double arm overhead press) (15# DBs)
  2. Goblet squat (one 40# DB)
  3. Jump squat
  4. Repeat #1-3 two more times

Circuit 2:

  1. Side lunge & raise (alternating stationary side lunges, reach DBs down to feet when in lunge, between each lunge do a double arm side/lateral raise) (9# DBs)
  2. Flying frog (jump squats tapping fingers to mat between feet while in squat, when you jump alternate extending arms out to sides in a T with raising both arms overhead)
  3. Cross punches (alternating weighted cross punches) (5# DBs)
  4. Repeat #1-3 two more times

30 second rest

Circuit 3:

  1. Carry lunges (holding one DB in both hands overhead, do walking lunges, 2 steps forward the length of your mat then turn and repeat) (one 15# DB)
  2. Lunge tap & press (holding one DB in each hand, do alternating reverse lunges, at bottom of lunge tap both DBs to floor in front of you, between each lunge do a double arm overhead press) (10# DBs)
  3. Scissor squat hops (4 scissor runs + one squat jump)
  4. Repeat #1-3 two more times

Circuit 4:

  1. Squat & curl (stand with legs wide and a DB in each hand, lower into squat and do one hammer curl) (15# DBs)
  2. Hi-lo swing (hold one DB in both hands, squat while swinging DB between legs to forehead level (arms are straight), stand and swing DB overhead) (one 16.5# DB)
  3. Hip twister (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)
  4. Repeat 1-3 two more times

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 “Total Body STRENGTH & CARDIO Workout // Day 30 HR12WEEK 2.0

  1. Hello my good friend!

    Today I did another workout mishmash. I started with Heather’s latest kickboxing release because I figured it’d be a good warmup for my second workout which was Caroline’s Iron Day 10 back/bis. The kickboxing was of course great. Nothing really new but I just LOVE using light weights with Boxing-type moves. And it absolutely served its purpose.

    Caroline’s workout was another winner from a strength standpoint. The only problem I had was that I started losing my grip after the back section. I was using a 40-lb weight which is an upgrade from my other workouts but that’s a lot of weight to hold for a minute. By the time I got to bis I was getting too pumped to hold on to my 17.5lb weights, so even though I could have gone that heavy from a bicep strength standpoint, I couldn’t handle it from a grip standpoint. So I had to drop to 12s. I did finish with the 17.5s, though, which made me happy. ☺️

    Hubs came in during the stretch and said “wow, she has a great set of boobs!” That made me laugh! (But he’s right, they ARE nice!)

    Liked by 1 person

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