Full Body Strength Workout // Day 53 HR12WEEK 2.0

Full Body Strength Workout is Day 53 in Heather Robertson‘s 12 Week Program. This is an intense total body strength workout. This is definitely one of Heather’s better workouts in this program. I was working hard and I got an excellent metabolic workout. The Carrying Lunges make an appearance! But I have done them so many times in the course of this program that I don’t hate them as much. In fact, they are getting easier! I used one of Heather’s Daily 10 workouts as a finisher: Day 7 Lower Body HIIT. Overall, I feel like I got an excellent workout this morning.

This workout has 3 circuits, each containing 4 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 has impact, Heather shows a low impact variation.

Full Body Strength Workout is 47:25 minutes; 50 second intro, 4 minute warm up and 5 minute stretch. Equipment: dumbbells and a fitness mat. Heather does not share the weight of her dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Curtsy & side lunge (hold one DB goblet style and alternate one curtsy lunge w/ one side lunge) (one 30# DB)
  2. Repeat #1 on other side of body
  3. Plank pass thru (in straight arm plank with one DB on floor outside of one hand, reach under body with other hand, grab DB and pull it under body to other side, set DB on floor, alternate sides) (one 20# DB)
  4. Single arm swings (hold one DB in each hand, do alternating single arm kettlebell swings using DBs) (15# DBs)
  5. Repeat #1-4 two more times

30 second rest

Circuit 3:

  1. Carry lunges (arms are raised overhead holding one DB in both hands, do walking lunges, 2 steps forward the length of your mat then turn and repeat, DB is held overhead the entire interval) (one 15# DB)
  2. Kneeling squat (start in high double kneeling on mat with knees wide and feet together, DBs on shoulders, lower glutes to heels them raise them back to start) (25# DBs)
  3. Halo twist (still kneeling on mat, hold one DB in both hands, start w/ DB in front of ribs, raise DB to shoulder level on one side of body and circle DB behind head to other side, returning DB to rib level, alternate sides) (one 15# DB)
  4. Renegade row (alternate arms) (25# DBs)
  5. Repeat #1-4 two more times

30 second rest

Circuit 4:

  1. Wide & close press (alternate one chest press w/ one narrow/tricep press) (18# DBs)
  2. Glute march (lay on mat, knees bent and feet on mat close to glutes, one heavy DB on hips, alternating single leg glute bridge, when you raise your hips, also raise one bent leg, alternate legs) (one 40# DB)
  3. Push ups
  4. Ninja hop & curl (start in straight arm plank but holding DBs, jump feet to hands so you are in a deep squat, remain in deep squat while doing a double arm hammer curl, place DBs on floor again and jump feet back to plank) (15# DBs)
  5. Repeat #1-4 two more times

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


One thought on “Full Body Strength Workout // Day 53 HR12WEEK 2.0

  1. Happy Tuesday!

    Today I had an AWESOME workout! I did Michelle’s new barre workout (https://youtu.be/4jnV1dCQuDs). I saw her post it and I immediately flashed back to Cathe’s Turbo Barre. I always enjoyed that one as a lower impact workout so I was hoping this one was similar. It sure was and dare I say BETTER?? ☺️ Michelle hit every muscle group. I used 8 and 5 lb which I believe she also used. They were at one of her posse’s pool for this one which made me quite jelly because it was a very beautifully landscaped area. ☘️

    I finished with one of Heather’s arm/shoulder add-ons (https://youtu.be/1nGysZNUBTk). It said it was like 15 min but in the intro she said 8 exercises 30 sec each and I was like is she doing 3 rounds? Nope, the duration was listed wrong. It’s actually only about 5 min long so I did it twice through. Very nice complement to the barre workout!

    Oh, and yesterday I did Day 10 of Fuel (full body). In her thumbnails for this series I kept seeing what looked like light weights for her so I thought I’d try one workout to see what it was all about. In this one she used 22lb. I used 17.5 and I think even 12 for shoulders/arms to be safe. It was VERY metabolic. All supersets with 1 dumbbell and 1 body weight exercise, 30 sec ea no rest then 20 sec rest. After about the third superset I had to start pausing periodically because 20 sec wasn’t enough to catch my breath properly. It was tough but I really liked the format so I’ll see about incorporating them here and there.

    Liked by 1 person

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