41 Min Lower Body (Glutes & Hamstrings) Strength is Day 26 in Heather Robertson‘s HR12Week 5.0 program.
This is an excellent workout for you glutes and hamstrings, though other lower body muscle groups are nicely worked, too. Heather is working your legs from the very beginning in the warm up using a glute/booty band. And, as usual in Heather’s workouts, it gets metabolic. I was in my cardio zone for a good part of the workout. This an intense and effective lower body workout.
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.
41 Min Lower Body (Glutes & Hamstrings) Strength is 40:54 minutes; one minute intro, 5:10 minute warm up and 4 minute stretch. Equipment: dumbbells, glute/booty band and fitness mat. Heather recommends light to heavy dumbbells (20 to 55 pounds). The weights listed below are what I used. The booty band is used for the warm up and Heather already has it around her thighs when the warm up begins. The workout does not use the glute band so once the warm up is over you need to immediately remove it so you can quickly get in place for bridge work.
Circuit 1:
- Glute bridge (lay on mat with knees bent and feet close to glutes, one heavy DB or barbell is on hips, raise and lower hips in bridge) (barbell @ 96#)
- Bridge pulse (same position as #1, keep hips lifted in top of bridge and pulse hips upward) (barbell @ 96#)
- Alternating curtsy & squat (alternating cross back lunges with one narrow squat between each lunge, hold one DB in both hands goblet style) (one 30# DB)
- Sum0 squat (stand with legs wide and toes turned out, hold one heavy DB in both hands) (one 70# DB)
- Sumo squat & deadlift (alternate one sumo squat with one deadlift, hold one heavy DB in both) (one 70# DB)
- Repeat #1-5 two more times
30 second rest
Circuit 2:
- 1.5 deadlift (lower to bottom of deadlift, raise halfway, lower back to bottom of deadlift, then raise all the way) (30# DBs)
- Slow mo stiff leg deadlift (lower and raise slowly) (30# DBs)
- Alternating deadlift & lunge (alternating step back/reverse lunges with one deadlift between each lunge) (20# DBs)
- Side bridge & lift (lay on one hip and same side elbow, both knees are bent, top arm is extended to ceiling, lift hips while also raising top bent leg, lower hips, closing legs)
- Repeat #4 on other side of body
- Repeat #1-5 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.
