40 Min Full Body Strength is Day 15 in Heather Robertson‘s HR12Week 5.0 program.
This was a very metabolic total body strength workout, so you will get some cardio while working your entire body nicely. According to my Apple Watch I burned 355 calories. This workout is one long circuit that you run through 3 times. There are 8 exercises. The first 4 are lower body exercises and the last 4 are upper body exercises. This workout wore me out! I had to drop to lighter dumbbells for 2 of the exercises.
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.
40 Min Full Body Strength is 39:55 minutes; 35 second intro, 4:35 minute warm up and 3:45 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Heather recommends 10 to 40 pound dumbbells. The weights listed below are what I used.
- Suitcase squats (basic squats holding a DB in each hand at sides) (30# DBs)
- Alternating reverse lunges (20# DBs)
- Split lunge (static/stationary lunge, back foot is elevated on yoga block, hold one DB at same side shoulder as front leg) (one 30# DB)
- Repeat #3 on other leg
- In & out squat (hold one DB goblet style, do one squat w/ legs hip width apart, step one leg out wider and do one wide squat, step foot back to start and do another narrower squat, step out with other leg and do a wider squat) (one 35# DB)
- In & out curls (alternate wide curls with narrow curls) (16.5# DBs first circuit, 15# DBs last 2 circuits)
- Underhand row (hold a DB in each hand, hinge forward and do a double arm back row with palms facing forward) (30# DBs)
- Kneeling curl & press (in kneeling lunge do a single arm hammer curl into an overhead press) (one 20# DB first circuit, one 18# DB last 2 circuits)
- Repeat #8 on other arm
- T-push ups (holding a DB in each hand, do one push up then rotate into side lunge and raise top arm/DB to ceiling, alternate sides with a push up between each side) (10# DBs)
- 30 second rest
- Repeat #1-11
- Repeat #1-10
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
