38 Min Full Body Strength + Sprint is Day 55 in Heather Robertson‘s HR12Week 5.0 program.
This was a tough total body strength workout. Heather hits everything in this workout then finishes you off with some HIIT cardio. I really liked the back and tricep focus in this workout. She works everything else, too, but I feel like those two muscle groups got some extra love.
The exercises are done interval style. The interval times vary and are noted in the breakdown 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. For the finisher, Heather shows low impact versions of the exercises during the recovery.
38 Min Full Body Strength + Sprint is 40:37 minutes; 40 second intro, 4:35 minute warm up and 3:50 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends medium and heavy dumbbells (15 to 35+ pounds). The weights listed below are what I used.
Circuit 1:
- Front squat for 40 seconds (squat holding DBs in front of chest) (30# DBs)
- 20 second rest
- Underhand row for 40 seconds (double arm bent over row, palms face forward) (30# DBs)
- 20 second rest
- Arnold press for 40 seconds (20# DBs)
- 20 second rest
- Wide curl for 40 seconds (arms/DBs turned out to sides, elbows kept close to sides) (16.5# DBs)
- 20 second rest
- Repeat #1-8 two more times
- Bicycle crunch for 45 seconds
30 second rest
Circuit 2:
- Overhead tricep extension for 40 seconds (French press) (one 25# DB)
- 20 second rest
- Romanian deadlift (hex deadlift bar @ 100#)
- 20 second rest
- Narrow press for 40 seconds (diamond/tricep press, similar to a chest press but palms face each other and DBs are pressed together over chest, push DBs to ceiling) (20# DBs)
- 20 second rest
- Slow mo underhand row for 40 seconds (double arm bent over row, palms face forward, done to a very slow pace) (30# DBs)
- 20 second rest
- Repeat #1-8 two more times
- Mountain climber for 45 seconds
30 second rest
Sprint Finisher:
- Spot sprint for 30 seconds (high knee sprint in place)
- 30 second rest
- Repeat #1 & 2 three 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.
