40 Min Full Body Power is Day 60 in Heather Robertson‘s HR12Week 5.0 program. This is the final workout of the 12 Week 5.0 program and it was tough! This is metabolic full body workout. There are a lot of compound moves in this workout that hit multiple muscle groups but the focus of the first circuit is the lower body and the focus of the second circuit is upper body. But within each circuit there are also full body exercises. By the end of the first circuit I was already getting fatigued. During the second circuit I had to drop to lighter weights the second time through because it was kicking my butt! According to my Apple Watch I burned over 300 calories and spent a lot f the workout in Zone 4 of my heart rate. Intense workout!
There are two metabolic strength circuits and a cardio finisher. 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. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy. During the recoveries Heather shows low impact modifications for the exercises that have impact.
40 Min Full Body Power is 43:05 minutes; 45 second intro, 4:40 minute warm up and 3:50 minute stretch. The last 1:45 minutes is Heather talking about getting through the 12 week program. Equipment: dumbbells and fitness mat. Heather recommends medium to heavy dumbbells (15 to 35+ pounds). The weights listed below are what I used.
Circuit 1:
- Squat clean (stand holding a DB in each hand at sides, lower into squat, as you raise out of squat, swing DBs up to shoulders while lowering back into squat then raise out of squat with DBs at shoulders, lower DBs back to sides hammer curl style) (20# DBs)
- Stiff leg deadlift (hex deadlift bar @ 100#)
- Lunge & snatch (hold one DB in one hand, hinge forward reaching DB toward floor deadlift style, as you stand raise DB upright row style, then do a single arm overhead press as you step one leg back into a reverse lunge) (one 15# DB)
- Repeat #3 on other side of body
- Glute bridge (lay on back, knees bent with feet on mat close to glutes, one heavy DB or barbell rests on hips, raise and lower hips) (barbell @ 115#)
- Sumo squat (stand with legs wide and toes turned out holding one heavy DB in both hands) (one 65# DB)
- Loaded jump squat (squat jumps holding a DB in each hand) (10# DBs)
- Repeat #1-7
30 second rest
Circuit 2:
- Clean & press (hold a DB in each hand, hinge forward deadlift style, as you raise out of deadlift pull DBs up upright row style, bring DBs to shoulders and lower into squat, raise out of squat then do a double arm overhead shoulder press) (20# DBs first set, 16.5# DBs second set)
- Combo bent over row (do one double arm bent over back row + one single arm back row each arm) (25# DBs)
- Alternating bicep curls (20# DBs first set, 16.5# DBs second set)
- Shoulder smash (similar to a skull crusher but rather than keeping arms stationary from shoulder to elbow, the elbows lower as you lower DBs at an angle so one end of DBs tap shoulders) (12# DBs)
- Chest press (25# DBs)
- Front & side raise (do a straight arm front raise while also doing a lateral raise with other arm, repeat with arm positions swapped and continue alternating) (8# DBs)
- Burpee and press (stand with a DB in each hand, place DBs on floor, jump feet back to plank, do one push up, jump feet back to DBs, stand and do a hammer curl into an overhead shoulder press) (20# DBs first set, 16.5# DBs second set)
- Repeat #1-7
30 second rest
Finisher:
- 180 pop squat (stand facing side, squat tapping one hand to floor, raise out of squat and hop 2x while turning to face opposite side to repeat)
- Single arm sprawl (place one hand behind back, place other hand on floor, jump legs back into single arm plank, jump feet back into hands and stand, swap arms and repeat)
- Finisher line sprint (high knee fast run)
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
