40MIN Lower Body Strength & Power // Day 56: HR12WEEK 5.0

40 Min Lower Body Strength & Power is Day 56 in Heather Robertson‘s HR12Week 5.0 program.

This is an intense lower body strength workout–particularly if you are lifting heavier dumbbells like Heather recommends. She also gives the rep range to shoot for: 8-10 reps. And that is what I got for straight sets but for 1.5 rep, or when alternating legs, or power moves like squat jumps, the rep count was different. In the course of this workout I spent a total of 5 minutes in Zone 5, my peak heart rate. So it got pretty metabolic. The stretch at the end includes pigeon pose which felt wonderful.

There are 2 circuits. Each circuit is repeated 4 times. The exercises are done interval style. The strength exercises are done for 40 seconds of work followed by 20 seconds of rest. For the finisher each exercise is done for 20 seconds of work 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. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy. If a move has impact, Heather shows a low impact versions of the exercise during the recovery.

40 Min Lower Body Strength & Power is 38:34 minutes; one minute intro, 4:25 minute warm up and 3:50 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends light to heavy (5 to 35+ pounds). The weights listed below are what I used.

Circuit 1:

1. 1.5 rep suitcase squats (hold a DB in each hand at sides of body, lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (25# DBs)
2. Suitcase squat (full range) (35# DBs)
3. Loaded jump squat (jump squat holding light(er) DBs) (10# DBs)
4. Repeat #1-3 three more times

30 second rest

Circuit 2:

1. Side lunge (stationary side lunges holding one DB goblet style) (one 35# DB)
2. Repeat #1 on other leg
3. Alternating side lunge (step out side lunges) (one 30# DB)
4. Repeat #1-3 three more times

30 second rest

Finisher: (20 seconds of work followed by 10 seconds of rest)

1. Skater hops (narrow lateral skaters, hopping side to side)
2. Lunge jump (start with feet together, jump one foot back into a lunge then jump feet together again, alternate legs)
3. 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.