37MIN Full Body MetCon + Sprint// Day 13: HR12WEEK 5.0

37 Min Full Body MetCon + Sprint is Day 13 in Heather Robertson‘s HR12Week 5.0 program.

Another tough total body strength workout that can double as a cardio workout. The compound moves and the short rests really get your heart rate elevated. Heather also gives you a 3 minute finisher that is all cardio. Intense workout! I burned 363 calories and spent a total of 10:35 minutes in my peak heart rate zone (zone 5).

This workout is done interval style. The intervals are 45 seconds of work followed by 15 seconds of rest. The finisher is done tabata style: 20 seconds of work followed by 10 seconds of rest. 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 moves in the Finisher, Heather shows low impact modifications.

37 Min Full Body MetCon + Sprint is 37:26 minutes; 30 second intro, 4:40 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends light to medium dumbbells (5-25 pounds). The weights listed below are what I used.

1. Alternating squat & lunge (holding one DB in both hands goblet style, alternate one squat w/ one reverse lunge, alternate legs when lunging) (one 30# DB)
2. Front dumbbell swing (hold one DB in both hands by bar and do a kettlebell swing) (one 25# DB)
3. Side lunge & press (hold one DB in one hand at shoulder, do one side lunge, return to standing and do a single arm overhead press while also doing a single knee raise w/ same side arm) (one 16.5# DB)
4. Repeat #3 on other side of body
5. Rear fly + kickback (hinge forward at the waist, alternate one reverse fly with one tricep kickback) (9# DBs)
6. Deadlift & upright row (holding one DB in each hand, do one deadlift and as you raise out of deadlift do one upright row) (15# DBs)
7. Plank pass thru (in straight arm plank with one DB on floor outside of one hand, reach under body with other hand, grab DB and pull it under body to other side, set DB on floor, alternate sides) (one 20# DB)
8. Sit up & press (sit on mat holding a DB in each hand at chest level, do a full sit up, at top of sit up do an overhead press) (12# DBs)
9. Walking plank (alternate elbow plank with straight arm plank)
10. Stand up & drive (start in high double kneeling on mat holding one DB in both hands at chest, step one leg forward into kneeling lunge, bring back leg forward as you raise to standing and do a single knee raise, reverse this motion returning to high double kneeling) (one 20# DB)
11. Repeat #10 on other side of body (start stepping out with other leg)
12. Push press (stand with a DB in each hand at shoulders, squat and when you stand do a double arm overhead shoulder press) (16.5# DBs)
13. Repeat #1-12

30 second rest

Finisher: (20 second of work followed by 10 seconds of rest; Heather also shows low impact modifications during the rest)

1. Burpee jack (one jumping jack when standing then place hands on floor and jump legs out into a wide leg plank, jump feet back into hands)
2. Repeat #1
3. Skater hops
4. Repeat #3
5. Jump squat
6. Repeat #5

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