40 MIN Full Body Calisthenics (HIIT & Core) // Day 48: HR12WEEK 5.0

40 Min Full Body Calisthenics (HIIT & Core) is Day 48 in Heather Robertson‘s HR12Week 5.0 program.

I always in enjoy mixing things up with bodyweight strength workouts and this is a good one. It is a full body strength workout using nothing but a yoga block. For the third circuit you need to be aware that Heather is not mirroring you. That circuit is made up of 2 lower body strength exercises that you superset to burn your legs out. The first exercise is done facing the side so you will probably follow what it says on the screen–right or left leg. The second exercise Heather does facing you. So if you want to mirror her you are working the opposite leg than what the words on the screen instruct you to work. So you need to either follow the instructions on the screen or always do the opposite of what the screen says if you want to mirror Heather.

This is a circuit based workout. There are 4 circuits. The first 3 circuits are calisthenic circuits. The exercises are done for 45 seconds of work followed by 15 seconds of recovery. The 4th and final circuit is a core circuit. Those exercises are done for 40 seconds followed by 10 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. If an exercise has impact, Heather shows a low impact version during the preview.

40 Min Full Body Calisthenics is 39:52 minutes; 45 seconds intro, 4:45 minute warm up and 3:45 minute stretch. Equipment: yoga block and fitness mat.

Circuit 1:

1. Stand up & kick (start in kneeling lunge w/ hands behind head, raise out of lunge bringing back leg forward into a front kick touching foot with opposite hand)
2. Side bridge & lift (lay on one hip and bottom elbow/forearm, both legs are bent and stacked, top arm is extended to ceiling, raise hip into modified side elbow plank (keeping both legs bent) while also opening/raising top bent leg)
3. Repeat #1 & 2 on other side of body
4. Repeat #1-3

30 second rest

Circuit 2:

1. Uneven push up (push up with yoga block under one hand)
2. Repeat #1 with yoga block under other hand
3. Half burpee (start standing, place hands on floor, jump feet out to plank, jump feet back in and stand)
4. Elbow plank hold
5. Repeat #1-4

30 second rest

Circuit 3:

1. Split lunge pulse (static/stationary lunge, back foot is elevated on yoga block, lower to bottom of lunge and pulse, never rising out of lunge)
2. Sprinter hop (step back into a lunge, reaching one arm down to tap floor, raise out of lunge bringing back leg forward into a knee raise while also hopping)
3. Repeat #1 & 2 on other leg

30 second rest

Circuit 4: (intervals change to 40/10)

1. Side bridge & twist (in side elbow plank with both legs extended and stacked, top arm extended to ceiling, lower hip to mat, raise hip then rotate torso, reaching top arm under body)
2. Repeat #1 on other side of body
3. Prayer crunch (lay on back with knees bent and feet on mat, arms are extended to ceiling with palms together in prayer, do upper body crunches, reaching hands to ceiling)
4. Hip lift & leg drop (still laying on back, do one reverse crunch pushing both legs overhead, then lower one leg until it is a few inches off the floor, alternate one reverse crunch with one leg drop, alternate legs when doing the leg drop)
5. Full sit up (lay on mat with knees bent and open, feet on mat and arms extended overhead, do a full sit up, tapping hands to floor between legs)
6. Suitcase crunch (lay on back on mat, knees bent and feet on mat, hands against forehead and stacked with palms facing forward, do a full crunch, bringing hands to knees while keeping backs of hands against forehead)

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