40 Min No Repeats Full Body Circuit is Day 43 in Heather Robertson‘s HR12Week 5.0 program.
This workout has it all: compound strength moves, isolation strength moves, 4 limb/metabolic strength moves and cardio. Heather works your entire body in this cardio + strength workout. According to my Apple Watch I burned 382 calories and even spent a total of 4 minutes in my peak heart rate zone. Not bad!
This is an interval based workout. The intervals are 45 seconds of work followed by 15 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. During the preview Heather shows low impact modifications to exercises that have impact.
40 Min No Repeats Full Body Circuit is 40:33 minutes; 35 second intro, 4:40 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends light to heavy dumbbells (5 to 45+ pounds). The weights listed below are what I used.
- Squat clean (hold a DB in each hand, lower into squat, as you stand, curl DBs up with momentum, bringing them to your shoulders as you lower back into squat, stand and lower DBs back to sides) (20# DBs)
- Lunge & curl (static/stationary lunges, hold one DB in same side hand as back leg, hammer curl DB as you lower into lunge) (one 16.5# DB)
- Repeat #2 on other leg/arm
- Mountain climbers
- T-push ups (holding a DB in each hand, do one push up then rotate into side plank and raise top arm/DB to ceiling, alternate sides with a push up between each side) (10# DBs)
- Sumo deadlift (stand with legs wider than hip width, toes turned out, hold one heavy DB in both hands, do deadlifts in this stance) (one 60# DB)
- Power jack (sumo squat jacks)
- Rainbow raise (straight arm front raise w/palms facing each other but turned out slightly, do a front raise and at top of raise arc DBs towards each other) (8# DBs)
- Goal digger (hold a DB in each hand w/ DBs pressed together, lower into squat tapping ends of DBs to mat, stand raising DBs while bending elbows and bringing DBs over one shoulder, repeat this combo alternating shoulders each time) (8# DBs)
- Side lunge & row (stand with legs wide holding a DB in one hand, lower into a side lunge and do one single arm back row) (one 30# DB)
- Repeat #10 on other side of body
- Ski jumper (stand holding one light DB in each hand, lower into squat while also raising both arms/DBs into a straight arm front raise (palms face each other) swing arms back down as you jump out of squat) (5# DBs)
- Knee drive & twist (stand with one leg extended out to side, both arms are extend overhead to other side, raise knee of extended leg while also bringing arms to knee, twisting upper body)
- Repeat #13 on other side of body
- Broad jump shuffle (stand at one end of the mat, jump the length of the mat then shuffle backwards to start)
- 30 second rest
- Deadlift & upright row (alternate one straight leg deadlift with one upright row) (15# DBs)
- Push press & twist (stand holding a DB in each hand at shoulders, squat, when you stand do a single arm overhead shoulder press while also twisting torso to one side, alternate sides) (16.5# DBs)
- Walking plank (alternate straight arm plank with elbow/forearm plank)
- Walking bear plank & tap (start in bear plank (straight arms and toes w/ knees bent at 90 degrees and elevated a few inches off mat), tap shoulder with opposite hand, once each hand then step feet out to plank then back into bear pose)
- Touch down & twist (stand with legs wider than shoulder width, squat tapping one hand to mat, when you stand do a single knee raise, hands are behind head, bringing opposite elbow to knee when it raises)
- Repeat #21 on other side of body
- Pop squat (squat jacks, tap one hand down to floor when in squat)
- Single leg deadlift (hold one DB in both hands, raise non-working leg straight behind you when lowering into deadlift) (one 40# DB)
- Repeat #24 on other leg
- Tricep extension (French press) (one 25# DB)
- Cross body curls (alternating bicep curls, curl DB in front of body bringing DB up to opposite shoulder) (18# DBs)
- Front dumbbell swing (kettlebell swing with a DB) (one 25# DB)
- Lunge & snatch (stand holding one DB in one hand, lower into a deadlift, raise out of deadlift, as you raise out of deadlift, raise DB upright row style while stepping one leg back into reverse lunge and continuing to raise DB overhead) (one 15# DB)
- Repeat #29 on other side of body
- Full burpee (with lay down push up and jump when standing)
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
