40 Min Lower Body Strength Supersets is Day 16 in Heather Robertson‘s HR12Week 5.0 program.
This was a tough lower body workout. And if you are lifting heavy dumbbells (for your fitness level) your upper body is getting a workout, too. For many of the exercises you are holding one medium or heavy dumbbell goblet style and that works all kinds of upper body muscles. I was definitely feeling it in my back and shoulders and arms. And in my lower body, too, of course! And like most of Heather’s workouts, it gets metabolic at times, too, so you get some cardio with your strength work.
There are 5 supersets and each superset 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.
40 Min Lower Body Strength Supersets is 40:35 minutes; 35 second intro, 4:45 minute warm up and 3:45 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends medium to heavy dumbbells–20 to 45 pounds, The weights listed below are what I used.
- Goblet squat (one 50# DB)
- Alternating side lunge (hold one DB goblet style) (one 35# DB)
- Repeat #1 & 2 two more times
- Glute bridge (lay on mat with knees bent and feet close to glutes, one heavy DB on hips, raise and lower hips in bridge) (one 55# DB)
- Bridge pulse (same position as #4 but keep hips raised in bridge and pulse hips upward) (one 55# DB)
- Repeat #4 & 5 two more times
- Stiff leg deadlift (hex deadlift bar @ 100#)
- Sumo squat (stand with legs wide and toes turned out, hold one DB in both hands) (one 70# DB)
- Repeat #7 & 8 two more times
- 30 second rest
- Heels in calf raises (hold one DB goblet style, stand with heels together and toes pointed out, raise and lower heels) (one 40# DB)
- Alternating squat & lunge (hold one DB goblet style, alternate one squat w/ one reverse/step back lunge, alternate legs when lunging) (one 30# DB)
- Repeat #11 & 12 two more times
- Hover lunge (body weight static/stationary side lunges, remain low when shifting to other side)
- Wall sit (isometric wall squat)
- Repeat #14 & 15 two more times
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve done and reviewed, check out my Streaming page.
