38 Min Full Body Strength Superset + HIIT Finisher is Day 20 in Heather Robertson‘s HR12Week 5.0 program.
I found this workout very challenging this morning. I think it partially had to do with the fact I slept poorly, partially because my arms and shoulders are still sore from Day 19 Power Pilates but mainly because it is a tough workout! Heather works your entire body but thankfully the shoulders are not hit with any isolation exercises. Then she finishes you off with burpees. Luckily she gives you long recoveries between each burpee interval. Overall an intense metabolic total body workout.
This workout ends Phase 1 of the program. At the end of the workout, Heather shares that in Phase 2, she expects you to progress to lifting heavier dumbbells.
This workout contains 4 supersets and each superset is done 3 times. The exercises are done interval style: 40 seconds of work and 20 seconds of rest. The workout ends with a finisher of burpees. For the finisher you will do 3 rounds of burpees, 30 second of work followed by 30 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 burpee in the finisher, Heather shows low impact modifications.
38 Min Full Body Strength Superset + HIIT Finisher is 37:48 minutes; 50 second intro, 4:40 minute warm up and 3:50 minute stretch. Equipment: dumbbells and a fitness mat. Heather recommends 10 to 35 pound dumbbells. The weights listed below are what I used.
- In & out squat (hold one DB goblet style, do one narrow squat then step one leg out to side and do a wider squat, step foot back in and do one narrow squat, step out to other side and do a wider squat) (one 35# DB)
- Front squats (hold a DB in each hand in front of chest as you squat) (32.5# DBs)
- Repeat #1 & 2 two more times
- Alternating chest press (alternate arms) (27.5# DBs)
- Narrow press (tricep press, arms are kept close to sides and DBs are pressed together above chest, push DBs to ceiling) (20# DBs first set, 16.5# DBs last 2 sets)
- Repeat #4 & 5 two more times
- 30 second rest
- Slow mo stiff leg deadlift (32.5# DBs)
- Romanian deadlift (hex deadlift bar @ 100#)
- Repeat #8 & 9 two more times
- Neutral bent over row (double arm row, palms face each other) (30# DBs)
- In & out curls (alternate one standard bicep curls with one wide curl–arms turned out to sides and elbows kept close to sides) (15# DBs)
- Repeat #11 & 12 two more times
30 second rest
Finisher: (30 second of work followed by 30 seconds of rest)
- Full burpee w/ lay down push up (Heather shows low impact modification)
- Repeat #1 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
