Full Body Strength Workout // Day 50 HR12WEEK 2.0

Full Body Strength Workout is Day 50 in Heather Robertson‘s 12 Week program. Is an excellent and intense total body strength workout. This one is practically a pure strength workout, unlike her other total body workouts I’ve done recently which are cardio + strength workouts. There are some metabolic cardio type moves but even those focus on the muscle group being worked. This workout is made up of 3 circuits and each circuit has a focus. The first circuit focuses on the lower body. The second circuit focuses on the upper body. The third circuit focuses on the shoulders and lower body with compound 4 limb exercises (exercises that work both the upper and lower body in the same exercise). Each circuit contains 4 exercises and is done 3 times before moving 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 your next exercise. For the moves that have impact, Heather shows a low impact variation.

Full Body Strength Workout is 47:03 minutes; 4 minute warm up and 5:30 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. Goblet squat (one 40# DB)
  2. Stiff leg deadlift (35# DBs)
  3. Sumo squat (one 50# DB)
  4. Alternating reverse lunges (18# DBs)
  5. Repeat #1-4 two more times

30 second rest

Circuit 2:

  1. Chest fly (18# DBs)
  2. Pull overs (lay on back, legs raised and knees bent at 90 degrees, arms holding one DB in both hands, do a pull over) (one 35# DB)
  3. Tricep push up
  4. Plank jacks (in forearm plank, jack the legs)
  5. Repeat #1-4 two more times

30 second rest

Circuit 3:

  1. Squat & front raise (holding one DB in each hand at sides, lower into squat while doing a double arm front raise, arms are at shoulder level at bottom of squat, lower arms as you stand) (5# DBs)
  2. Curtsy & raise (hold one DB in both hands, do alternating curtsy lunges, at bottom of lunge raise DB overhead, lower DB when changing sides) (one 10# DB)
  3. Cross punch (alternating weighted cross punches) (5# DBs)
  4. Burpee & press (stand holding one DB in each hand, lower into squat placing DBs on floor, jump feet back to plank, jump feet back into DBs, stand and do a bicep curl into an overhead press) (18# DBs)
  5. Repeat #1-4 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 “Full Body Strength Workout // Day 50 HR12WEEK 2.0

  1. Today I did H2.0 Day 27 leg shred. I don’t expect I’ll be able to grip most heavy weights for a while because of my elbow (even the action of gripping can bring on pain), so I did have to lift lighter than usual for most things. I was able to do goblet and sumo squats ok with a 40 lb kettlebell so that was a plus!

    I finished it with me of Heather’s newest 15 min cardio AMRAP workouts. That was a nice length to prevent burnout. Had she added another circuit I think I would have started disliking it.


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