Day 60: Energetic NO REPEATS Strength & Cardio / HR12WEEK 4.0

Energetic No Repeats Strength & Cardio is Day 60 in Heather Robertson‘s 12 Week 4.0 program. This is the final workout in the HR12 Week 4.0 program! What a great way to end the program! Cardio + strength–which is my favorite type of workout. This workout was a lot of fun. Heather hits every muscle group at least twice (though the triceps do not get any real focus, they are worked assisting other muscle groups) plus lots of cardio bursts. Since there are no repeats, really challenge yourself with your weights since you will not hit the muscle group in the same way again. I decided to challenge myself on at least one exercise–static/stationary lunges. I used a 40 pound dumbbell for the first time. After completing this workout I regret not doing that with more exercises. But this is a fun workout that I will hopefully return to at some point and challenge myself with more exercises. (09/02/24–I returned this morning and did increase my weights on several exercises (mostly in the first circuit but one exercise in the second circuit), I updated the weights I used in the breakdown.) The first two circuits focus on strength using heavy dumbbells. The final circuit is body weight and light dumbbells. The stretch at the end is lovely. It includes pigeon pose and thread the needle (as well as many other feel good stretches).

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. For the cardio intervals that are high impact, Heather shows a low impact variation during the preview.

Energetic No Repeats Strength & Cardio is 43:25 minutes; one minute intro, 4:30 minute warm up and 5:10 minute stretch. The last nearly 2 minutes of the workout is Heather talking about the program. So actual working out time is about 40:30 minutes. Equipment: dumbbells and fitness mat. The weights listed below are what I used.

Circuit 1:

1. Goblet squat (one 55# DB)
2. Squat pulse (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, lower into squat and hold, pulsing deeper) (one 55# DB)
3. Hip twister (squat, and when you stand, twist hips to one side with a pivot hop, alternate sides, hands are held together in front of chest with elbows raised to shoulder level)
4. Single arm curls (alternating rotational curl–DBs start hammer position, as you curl rotate wrist/DB so palm faces upward) (20# DBs)
5. Hammer curls (double arm) (20# DBs)
6. Bicep burn out (fast alternating bicep curls w/ light DBs) (5# DBs)
7. Static lunge (stationary lunge holding DB at same side shoulder as front leg) (one 40# DB)
8. Repeat #7 on other side of body
9. Reverse lunges (alternating step back lunges) (25# DBs)
10. Scissor squat hops (4 scissor runs + 2 jump squats)

30 second rest

Circuit 2:

1. Pullover & press (lay on back on mat with legs raised and knees bent at 90 degrees, hold one DB in both hands, DB starts at chest, push DB to ceiling then do a pullover, when DB is raised back to ceiling position, lower DB back to chest, legs remain elevated at 90 degrees throughout interval) (one 40# DB)
2. Single arm chest fly (lay on back with knees bent and feet close to glutes, raise hips into bridge and hold isometrically the entire interval, hold one DB in each hand and raise arms/DBs straight to ceiling over chest, alternate opening one arm to side in a chest fly) (25# DBs)
3. Lay down push up (alternate one push up with one superman)
4. Single leg deadlift (hold one DB in same side hand as working leg, hinge forward into deadlift while raising other/non-working leg straight behind you) (one 40# DB)
5. Repeat #4 on other leg
6. Stiff leg deadlift (hex deadlift bar @ 105#)
7. In & out hop (squat jack the legs–jump from narrow squat with legs close together into wide sumo squat then back)
8. Underhand row (bent over double arm row, palms face in front of you) (30# DBs)
9. Renegade row & kick (in plank do one plank row each arm then hold while lifting each leg up behind you once) (30# DBs)
10. Burpee press (start standing w/ a DB in each hand, hinge forward placing DBs on mat, jump legs back into plank, jump feet back into DBs, stand and do one double arm bicep curl into an overhead shoulder press) (20# DBs)

30 second rest

Circuit 3:

1. Walking plank (alternate straight arm plank with forearm/elbow plank)
2. Plank tap & jacks (plank jacks, each time legs jack tap one hand to opposite shoulder, alternate arms)
3. V-sit crunch (sit on glutes, knees bent and feet elevated, torso leaned back slightly, extend legs out straight and lean torso back (torso and legs do not touch mat), pull knees back in while raising toros and tap fingers to ankles)
4. Jumping jacks
5. Weighted jack (jack the legs while doing an overhead press holding light DBs) (5# DBs)
6. Star jumps (start w/legs close together, lower into a squat swinging arms down in front of you, jump from this position opening legs out wide and raising arms overhead jumping jack style)
7. Squat & punch (hold one light DB in each hand at chest in guard position, lower into squat and when you raise out of squat do one single arm cross punch, alternate arms with a squat between each punch) (5# DBs)
8. Shadow box (alternating front punches while holding light DBs) (5# DBs)
9. Side lunge & press (hold one DB in each hand with DBs pressed together, step out into a side lunge reaching DBs down toward foot, raise out of side lunge and push both DBs overhead, repeat on other side) (10# DBs)
10. Sprint (fast high knee run in place)

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