43MIN Lower Strength Workout (Unilateral Training) // Day 46: HR12WEEK 5.0

43 Min Lower Strength Workout is Day 46 in Heather Robertson‘s HR12Week 5.0 program.

This is a solid and enjoyable lower body strength workout. Heather gives you a really nice variety of exercises. Heather recommends aiming for 12 reps of each exercise, but if you are following her that isn’t going to happen. I followed her pace for most of the exercises and we (me AND Heather) managed 7 reps for each exercise in Circuit 1 and 9-10 in Circuit 2. For the final exercise in Circuit 2, you do manage 12 reps but that is an alternating move so only 6 reps for each leg. This is not a big deal but it is something to keep in mind when she tells you to aim for something that you cannot achieve if you are challenging yourself with heavy dumbbells.

There are 3 circuits in this workout. Each circuit is done 3 times. The exercises are done interval style. For the main circuits, the exercises are done for 40 seconds of work followed by 20 seconds of recovery. For the finisher, the exercises are done for 45 second of work followed by 15 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.

43 Min Lower Strength Workout is 42: 23 minutes; 30 second intro, 4:40 minute warm up and 3:45 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Heather recommends medium to heavy dumbbells (15 to 35+ pounds). The weights listed below are what I used.

Circuit 1:

1. Kickstand deadlift (single leg deadlift, hold one heavy DB in both hands, back/non-working leg is in kickstand) (one 40# DB)
2. Repeat #1 on other leg
3. Romanian deadlift (hex deadlift bar @ 100#)
4. Repeat #1-3 two more times

30 second rest

Circuit 2:

1. Side lunge (stationary side lunge all to one side, hold one DB in both hands goblet style) (one 35# DB)
2. Repeat #1 on other leg
3. Alternating side lunge (step out side lunges, still holding one DB in both hands goblet style) (one 30# DB)
4. Repeat #1-3 two more times

30 second rest

Circuit 2:

1. Elevated bridge (lay on mat with one foot resting on a yoga block close to glutes, knee bent, other leg extended to ceiling, rest one DB on thigh that is on yoga block, raise and lower hips) (one 60# DB)
2. Repeat #1 on other leg
3. Glute bridge (lay on mat, both knees bent with feet on floor close to glutes, heavy DB rests on hips, raise and lower hips into bridge) (one 60# DB)
4. Repeat #1-3 two more times

30 second rest

Finisher: (each exercise is done for 45 seconds followed by 15 seconds of rest)

1. Tick tock lunge (pendulum lunge: forward lunge into a reverse lunge with same leg, hold one DB at shoulder of working leg) (one 25# DB)
2. Static lunge (stationary lunge holding one DB at same side shoulder as working leg) (one 30# DB)
3. Repeat #1 & 2 on other leg
4. Alternating reverse/step back lunges (20# DBs)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.