DAY 8: Powerful Lean Legs Workout // FIERCE 2.0

Powerful Lean Legs Workout is Day 8 in Heather Robertson‘s 14 day Fierce 2.0 program. Another tough lower body workout! This one was really kicking my butt by the end. In fact, according to my Apple Watch, I spent almost 12 minutes of this workout in Zone 5, which is peak heart rate on the Apple Watch. This is a cardio + strength workout that uses contrast training. Heather pairs together a strength exercise with a cardio exercise that works the same muscle groups. And since you do the strength exercise 3 times before hitting it with the cardio burst/plyometric exercise, she totally burns out the muscle group. My lower body is well worked!

The workout is made up of 6 circuits: one strength exercise that is done 3 times followed by one plyometric exercise that is done once. Each exercise is done for 40 seconds of work followed by 20 seconds of rest. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.

Powerful Lean Legs Workout is 37:18 minutes; 2:15 minute warm up and 3:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 20 and 30 pound dumbbells. The weights listed below are what I used.

Circuit 1:

  1. Goblet squat (one 50# DB)
  2. Repeat #1 two more times
  3. Jump squat

Circuit 2:

  1. Stationary lunge (Heather is holding one DB at shoulder of working leg) (one 25# DB)
  2. Repeat #2 two more times
  3. Stationary lunge (other leg)
  4. Repeat #3 two more times
  5. Pop lunges (hop back into reverse lunge then hop feet together, alternate sides when lunging)

Circuit 3:

  1. Sumo squat (one 60# DB)
  2. Repeat #1 two more times
  3. Power jacks (sumo squat jacks)

30 second rest

Circuit 4:

  1. Side lunges (holding one DB goblet style, do alternating stationary side lunges) (one 35# DB)
  2. Repeat #1 two more times
  3. Side lunge hops (alternating side lunges w/ a hop-shuffle when changing sides)

Circuit 5:

  1. Kneel & drive (holding one DB in both hands, reverse lunge into front knee raise, when lunging, lower back knee to mat so you are kneeling) (one 20# DB)
  2. Repeat #1 two more times
  3. Repeat #1 on other leg
  4. Repeat #3 two more times (for the 3rd set Heather is holding one DB in each hand at her sides)
  5. Stand up & hop (start in high kneeling on mat, step forward into kneeling lunge with one foot, step the other foot forward so you are in squat, jump, then step one foot back into kneeling lunge then step other foot back so you are back in starting position of high kneeling, alternate lead leg)

Circuit 6:

  1. Deadlifts (40# DBs)
  2. Repeat #1 two more times
  3. In & out hops (squat jack, touching fingertips to ground while in squat)

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


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