DAY 12: Booty & Thigh Workout // FIERCE 2.0

Booty & Thigh Workout is Day 12 in Heather Robertson‘s 14 day Fierce 2.0 program. This was a tough and intense lower body workout! I was working very hard in this workout. A lot of it has to do with the interval times. In the first part of the workout (Glute Activation) the long intervals and short recoveries really burn the muscles out. During the second part of the workout (weighted strength work), the longer intervals and shorter recoveries make the exercises very metabolic. Thankfully, Heather rewards you with a longer than normal, feel good lower body stretch. The first 3 weighted strength circuits are put together interestingly, too. The first 2 exercises in the circuit are unilateral exercises and the 3rd exercise works both sides of the body. The 4th circuit is just a burn out.

This workout starts with a long glute activation circuit, which also serves as the warm up. Each exercise is done for 50 seconds followed by 10 seconds of recovery. After that you will do 4 circuits of weighted strength exercises, each containing 3 exercises. Each circuit is done twice before moving on to the next circuit. These exercises are also done interval style: 45 seconds of work followed by 15 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.

In the summary below the video on YouTube, Heather always lists the equipment she is using. However, in circuit 3 she is using a yoga block and that is not listed as a needed or optional piece of equipment.

Booty & Thigh Workout is 40:44 minutes; 35 second intro and 5 minute stretch. Equipment: dumbbells, booty band/resistance loop, yoga block and fitness mat. Heather is using 15 and 30 pound dumbbells. The weights listed below are what I used. I used my square step topper instead of a yoga block.

Glute Activation (50/10 intervals) (booty is around thighs just above knees):

1. Side steps (lower into partial squat, lateral walk the length of the mat and back)
2. Glute bridge (lay on back with knees bent and feet on mat close to glutes, arms are extended to ceiling, raise and lower hips into bridge)
3. Single leg bridge (same starting position as #2 except one leg is extended to ceiling)
4. Repeat #3 on other leg
5. Butterfly bridge (same position as #2, except soles of feet are together and knees are open wide)
6. Bridge pulse (same starting position as #2, but keep hips raised isometrically at top of bridge, open and close knees)
7. Rear lift (on forearms and one knee, other leg is extended out straight behind you, raise and lower straight leg)
8. Rear pulse (same position as #7, keep leg lifted and pulse it upward)
9. Repeat #7 & 8 on other leg

30 second rest

Circuit 1:

1. Kickstand (single leg deadlift holding one DB in both hands, back/non-working leg is in kickstand behind you) (one 40# DB)
2. Repeat #1 on other leg
3. Stiff leg deadlift (hold one DB in each hand, double leg deadlift) (40# DBs)
4. Repeat #1-3

Circuit 2:

1. Side lunge & pulse (stand with legs wide holding one DB in both hands goblet style, stationary side lunges to one side, at bottom of lunge pulse one time) (one 30# DB)
2. Repeat #2 on other side of body
3. Side lunges (alternating side lunges, holding a DB in each hand, step out into side lunge, reaching DBs down toward the mat, framing foot) (20# DBs)
4. Repeat #1-3

30 second rest

Circuit 3:

1. Split squat (stationary lunges with back foot elevated on yoga block) (20# DBs)
2. Repeat #1 on other side of body
3. Alternating reverse lunges (20# DBs)
4. Repeat #1-3

Circuit 4:

1. Sumo squat (one 57.5# DB)
2. Sumo deadlift (deadlift, legs are open wide with toes turned out) (30# DBs)
3. Sumo pulses (lower to bottom of sumo squat and pulse glutes down) (one 45# DB)
4. Repeat #1-3

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