Hamstrings & Quads Strength Workout with Dumbbells is Day 10 in Heather Robertson‘s 12 Week 4.0 program. OMG this was a tough lower body workout! Very metabolic! I spent a total of 10 minutes in my peak heart rate zone! I’ve been doing so many Caroline Girvan workouts that I am accustomed to reaching for heavier weights, then when I do one of Heather’s workouts she completely gasses me out and I have to start grabbing the lighter weights. She did work my lower body very well plus the workout is very metabolic, so you are getting cardio with your strength work. The stretch at the end felt so good!
This workout is made up of 3 circuits and each circuit is done 3 times. The exercises are 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. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
Hamstrings & Quads Strength Workout with Dumbbells is 36:42 minutes; one minute intro, 3:10 minute warm up and 4:15 minute stretch. Equipment: dumbbells, a yoga block and fitness mat. The weights listed below are what I used.
Circuit 1:
- Single leg deadlift (hold one DB in same side hand as working leg, as you hinge forward into deadlift raise other/non-working leg behind you) (one 40# DB)
- Repeat #1 on other leg
- Stiff leg deadlift (hex trap bar @ 105#)
- Repeat #1-3 two more times
30 second rest
Circuit 2:
- Split lunge (static/stationary lunge, back foot is elevated on yoga block) (25# DBs)
- Repeat #1 on other leg
- Alternating reverse lunges (22.5# DBs)
- Repeat #1-3 two more times
30 second rest
Circuit 3:
- 1.5 RDLs (Romanian deadlifts, lower to bottom of deadlift, raise halfway, lower to bottom of deadlift, raise all the way) (35# DBs)
- Goblet squat (one 50# DB)
- Curtsy lunge (holding one DB in both hands at chest, do alternating cross-back/curtsy lunges) (one 30# DB)
- Repeat #1-3 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.
