Total Body STRENGTH Workout: Supersets // Day 35 HR12WEEK 2.0

Total Body Strength Workout: Supersets is Day 35 in Heather Robertson‘s 12 Week Program. This was an intense metabolic total body strength workout. And the Carry Lunges return! )o: Not my favorite exercise and it makes lots of appearances in Heather’s 12 Week Program. Heather works your entire body primarily through compound exercises. My heart rate got very elevated, too. In fact, according to my FitBit, I spent a total of 15 minutes in my peak heart rate zone and another 21 minutes in my cardio zone. I think that has more to do with the fact I am still recovering from an illness. My workouts have seemed harder recently. In fact, I was really struggling by the end of superset 5–my shoulders were burning out quicker than usual. Hopefully I build my endurance back quickly!

There are 6 supersets in this workout. Each superset is done 3 times before moving on to the next superset. The exercises are each done for 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. For some of the moves that have impact, Heather shows a low impact variation.

Total Body Strength Workout: Supersets is 45:57 minutes; 4 minute warm up and 4:30 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10 and 15 pound dumbbells. The weights listed below are what I used.

Superset 1:

1. Push press (squat w/ DBs at your shoulders, when you stand do one double arm overhead press) (16.5# DBs)
2. Deadlift & lunge (one deadlift + one reverse lunge, alternate legs when lunging) (16.5# DBs)
3. Repeat #1 & 2 two more times

Superset 2:

1. Narrow & wide row (bent over double arm rows, alternate one narrow row (arms close to sides) with one wide row (elbows away from the body)) (16.5# DBs)
2. Pike push up combo (do one regular push up then walk hands back until you are in pike and do one pike push up, alternate these two push up varieties)
3. Repeat #1 & 2 two more times

Superset 3:

1. Squat & curl (holding a DB in each hand, do one wide squat and hold at bottom of squat, do one double arm hammer curl then stand) (15# DBs)
2. Side lunge & raise (alternating stationary side lunges, between each side do one straight arm lateral raise) (9# DBs)
3. Repeat # 1 & 2 two more times

30 second rest

Superset 4:

1. Carry lunges (hold one DB in both hands, arms are extended overhead, do 2 walking lunges the length of your mat then turn around and repeat) (one 15# DB)
2. Curtsy & squat (hold on DB goblet style, do one curtsy lunge + one narrow squat, alternate sides when lunging) (one 30# DB)
3. Repeat #1 & 2 two more times

Superset 5:

1. Triple shoulder press (start with a DB in each hand held at shoulders, push one arm/DB overhead, push the other arm/DB overhead then lower both DBs back to shoulder level at same time) (15# DBs)
2. Cross punch (weighted alternating cross punches) (5# DBs)
3. Repeat #1 & 2 two more times

Superset 6:

1. Hold squat (lower into chair pose with arms extended overhead and hold isometrically entire interval)
2. Flying frog (jump squat, when in squat tap fingers to mat between legs, when you jump alternate extending arms out to sides in a T with raising both arms overhead)
3. Repeat #1 & 2 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.