38 Min Full Body Strength Supersets + HIIT Finisher is Day 10 in Heather Robertson‘s HR12Week 5.0 program.
Another solid total body strength workout and a great way to end my week of HR12Week 5.0. I found this workout easier than Day 9 Power Pilates! In fact, my chest and quads are still mildly sore from that workout. Or at least they were before I did this workout. Sometimes doing another strength workout makes my DOMS disappear. Heather hits every muscle group in some fashion. The back is worked with supermans, the shoulders are worked with the burpee and press finisher and your core is worked throughout. In fact, I was really surprised that by the 3rd superset of In & out squats/Slo mo stiff leg deadlifts, I was feeling those exercises through my entire core–front and back.
There are 4 supersets and each superset is done 3 times. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. The finisher has different interval times and those are noted below. 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.
38 Min Full Body Strength Supersets + HIIT Finisher is 37:26 minutes; 50 second intro, 4:40 minute warm up and 3:50 minute stretch. Equipment: dumbbells and a fitness mat. Heather recommends medium and heavy dumbbells (10-35 pounds). The weights listed below are what I used.
- Front squat (hold DBs in front of chest) (30# DBs)
- Romanian deadlift (hex deadlift bar @ 100#)
- Repeat 1 & 2 two more times
- Combo chest press (one single arm chest press each arm + one double arm chest press) (30# DBs)
- Superman
- Repeat #1 & 2 two more times
- 30 second rest
- In & out squat (hold one DB goblet style, do one narrow squat then step one foot out into a wider stance and squat again, step back in and do a narrow squat, step out to other side and repeat) (one 35# DB)
- Slo mo stiff leg deadlift (35# DBs)
- Repeat #8 & 9 two more times
- Narrow press (similar to a chest press, but DBs are pressed together over chest and arms/elbows are kept close to sides the entire time) (20# DBs)
- Alternating rotational curl (start w/ DBs at your side like a hammer curl, as you curl DBs, rotate them so palms face the ceiling, alternate arms) (20# DBs)
- Repeat #11 & 12 two more times
30 second rest
Finisher:
- Burpee & press for 30 seconds (full burpee w/ push up at bottom, when standing do a hammer curl into a double arm overhead press) (20# DBs)
- 30 second rest
- Repeat #1 & 2 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.
