37 Min Full Body Strength + Sprint is Day 45 in Heather Robertson‘s HR12Week 5.0 program.
This was a thorough total body strength workout. The intervals are a bit longer and the recoveries a bit shorter. Heather recommends using the same weights you used in Phase 2 but doing 12 reps rather than the 8-10 reps you did in Phase 2. Personally, this makes no sense to me. She gives you 5 extra seconds to do 2-4 more reps? You certainly will not be doing them at a controlled pace if you are trying to squeeze out that many more reps in so little extra time. I just do what I can. I lift the heaviest weight I am able to doing controlled reps in the time given. Because the recoveries are short this workout gets metabolic.
There are two circuits and a finisher. The first circuit is lower body, the second circuit is upper body and the finisher is total body. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. The finisher has different interval times and those are noted below. 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.
37 Min Full Body Strength + Sprint is 37:07 minutes; 50 second intro, 4:35 minute warm up and 3:40 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Heather recommends light to heavy dumbbells (5 to 35+ pounds). The weights listed below are what I used.
Circuit 1:
- Split lunge (stationary lunge, back foot is elevated on yoga block, hold one DB at same side shoulder as front leg) (one 30# DB)
- Repeat #1 on other leg
- 1.5 sumo squat (stand with legs wide and toes turned out, hold one DB in both hands, lower to bottom of sumo squat, raise halfway, lower to bottom of squat then raise all the way) (one 65# DB)
- Stiff leg deadlift (hex deadlift bar @ 100#)
- Repeat #1-4 two more times
30 second rest
Circuit 2:
- 90 degree lat raise (side raises, elbows are bent at 90 degrees) (10# DBs)
- Underhand row (bent over double arm row, palms face forward) (30# DBs)
- Chest press (27.5# DBs)
- Pullover (legs are raised and bent at 90 degrees, they remain in this position entire interval while upper body does pullovers) (one 40# DB)
- Repeat #1-4 two more times
30 second rest
Finisher: (each exercise is done for 30 seconds followed by 30 seconds of rest)
- Climber hop & press (start in straight arm plank holding a DB in each hand, do 4 mountain climbers, jump feet to DBs, stand and do a hammer curl into an overhead shoulder press) (20# DBs)
- Repeat #1 & 2 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.
