40 Min No Repeats Full Body Circuit is Day 53 in Heather Robertson‘s HR12Week 5.0 program.
This was an intense full body metabolic workout. Heather gives you everything in this workout: compound full body strength moves, core moves, and cardio moves with longer intervals and shorter rests. I was working hard! According to my Apple Watch I spent the majority of the time in Zones 4 & 5 of my heart rate.
The exercises are done interval style: 45 seconds 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. For exercises with impact, she shows a low impact variation. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
40 Min No Repeats Full Body Circuit is 40:28 minutes; 40 second intro, 4:45 minute warm up and 4 minute stretch. Equipment: dumbbells and fitness mat. The weights listed below are what I used. I also used a resistance band for #7 super V squeeze.
- Power jack (sumo squat jack)
- Single leg deadlift (lift non-working leg behind you when hinging forward) (one 40# DB)
- Repeat #2 on other leg
- Front dumbbell swing (kettlebell swing using a DB, hold DB y bar with both hands) (one 30# kettlebell)
- Inchworm & push (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump)
- Walking plank (alternate elbow/forearm plank with straight arm plank)
- Super V squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs) (I used a medium resistance band)
- Sit up & press (lay on back with knees bent and feet on floor, hold a DB in each hand at your shoulders, do a full sit up, at top of sit up do an overhead shoulder press) (10# DBs)
- Lunge & snatch (stand holding one DB in one hand, hinge forward deadlift style, as you raise out of deadlift, raise DB upright row style, when DB is at shoulder, continue raising DB into a single arm overhead press while also doing a reverse lunge) (one 15# DB)
- Repeat #9 on other side of body
- Touch down & twist (squat tapping one hand to floor, as you stand also do a single leg knee raise, bringing both hands behind head and twisting opposite elbow to knee as it raises)
- Repeat #11 on other side of body
- Plank saw (hold forearm/elbow plank, shift body forward and back using feet)
- Plank row (renegade rows, alternate arms) (30# DBs)
- Ski jumper (hold one light DB in each hand, lower into squat while also doing a straight arm front raise, as you raise out of squat, lower arms and jump) (5# DBs)
- 30 second rest
- Gold digger (hold a DB in each hand close together, squat tapping ends of DBs to mat, raise out of squat and bring both DBs over shoulder–as if shoveling and throwing the dirt over one shoulder, alternate sides) (8# DBs)
- Knee drive & twist (stand with legs wide and both arms raised overhead to one side, raise one knee, lowering arms and twisting torso to side towards raised knee)
- Repeat #18 on other side of body
- T push ups (start in plank holding a DB in each hand, do one push up then rotate torso to side lifting one DB to ceiling, alternate arms with a push up between each side) (10# DBs)
- Walking bear plank & tap (start in straight arm plank, walk feet in under body so that knees are bent at 90 degrees and a few inches off mat (bear pose), tap shoulder w/ opposite hand once each side then walk feet back out to plank)
- Bicycle crunch
- Alternating bicep curls (18# DBs)
- Curl & press (hammer curl into overhead shoulder press) (18# DBs)
- Sumo squat (stand with legs wide and toes turned out, hold one heavy DB in both hands) (one 70# DB)
- Squat & hop (stand with legs wide holding one heavy DB by bell with both hands, squat and place end of DB on floor, release it and jump, landing in squat, grab DB bell again and raise out of squat) (one 40# DB)
- Deadlift & upright row (alternate one deadlift with one upright row) (15# DBs)
- Curtsy lunge (step back cross-back back lunge holding one DB at same side shoulder as working leg) (one 30# DB)
- Repeat #28 on other leg
- Push press (stand holding a DB in each hand at shoulders, lower into squat, as you raise out of squat, use legs to power DBs overhead into an overhead shoulder press) (18# DBs)
- 180 pop squat (squat jump facing side, tapping floor with fingers while in squat then hop to front and hop to face other side landing in squat)
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
