Day 2: Glutes & Hamstrings Workout At Home with Dumbbells / HR12WEEK 4.0

It's time for a GLUTE and HAMSTRINGS workout! This strength training session begins with a glute activation circuit and then we move into two different strength circuits using heavy dumbbells. The final circuit will include some bodyweight burnouts bringing us to that muscle fatigue 🔥 Go grab those weights and let's get started #HR12WEEK #homeworkout

Equipment Needed //
Dumbbells: Light (5-10lbs) Med (8-12lbs) Heavy (15-20+lbs)
Exercise mat or other soft surface.
Mini Resistance Band

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Workout Breakdown:
0:00 Intro
1:02 Warm Up

3:35 Glute Activation Circuit (45s work + 15s rest x1 round)
Side Steps
Donkey Kick (R)
Rear Pulse (R)
Rainbow Kick (R)
Glute Bridge
Hold & Pulse
Donkey Kick (L)
Rear Pulse (L)
Rainbow Kick (L)
Glute Bridge
Hold & Pulse

Rest

15:00 Strength Circuit One (40s work + 20s rest x2 rounds)
Stiff Leg Deadlift
Hip Thruster
Kickstand (R)
Kickstand (L)
Reverse Lunges

Rest

25:00 Strength Circuit Two (40s work + 20s rest x2 rounds)
Sumo Squat
Sumo Pulse
1.5 RDL's
Side Bridge Lift (R)
Side Bridge Lift (L)

35:00 Cool Down & Stretch

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L I N K S

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather

[Heatherrobertsoncom]

Ok team day two! Who's biceps are burning from that day one session!? 🙋🏼‍♀️💪🏻🔥 Time to show those glutes and hamstrings some love. Let's do it!!

[pollybish]

I'm doing this series all over again and loving it! Anyone else???

[kathleencorps]

I love that it’s real time and we can see Heather take a quick second and switch out weights. It feels like working out with her live

[outdoormomma]

Your program is the only program I’ve been consistent at implementing at home. I LOVE how you DON’T TALK during the workouts! It allows the time to be mentally restorative as well as physically challenging. Thank you thank you!

[celesteio]

The quality of video, the content of course, the lighting, the music …. No words….. the workouts are so effective, challenging yet soothing… can’t explain, thank you for all yo do ♥️

[Stekais]

Thank you Heather, and I love that you tell us before which dumbbells we will use, this really helps a lot!

[MindyGallina]

Thank you Heather. I love that you don't talk during your workouts - you demonstrate everything so clearly, no talking needed. :) Keep bringing it!

[carlyleech]

Heather, I've never commented on your videos before, but I felt compelled to tell you that I love the new series. It's so helpful that you added the light/medium/heavy weight feature, and thank you for showing us your real moments. Seeing you pause, make a face, and keep going is so validating - it's often at the exact moment that I'm struggling, too! But it motivates me to not give up. You inspire me to stick with it. I've never done an entire series of your 12 week workout challenges, but since my goal is to improve my strength training, I'm going to do my best to complete all of the workouts in this series!

[fxhlqbw]

WOW! Shaky legs during the cooldown anyone? Crazy!! And I’m not new at this. Love it! And loving the real time with us Heather!! 💪🏻❤️

[janareed]

About 2 years ago I had finished. The first 12 week program and feeling the most fit I've ever been. Fast forward due to a job four 10 hour shifts starting at 6am I have been feeling soft, unfit, unhealthy and gross. Starting 24 with a focus back on my fitness and loving the new program ❤

[harapakou]

I love 4.0 ..I began with 2, 3 and 5 kilos 6 months ago training with Heather..now I realized I must take heavier weights...thank You Heather..Your programs are georgeous...I am 64...did 2.0. and 3.0 and calendar until now

[bjoy]

Deep appreciation for the unspoken acknowledgement that nobody was ready (able?) to get up off the floor for the cooldown. 😅

[bellebeauty]

You get the three P's award Heather. You're a "Pivotal, Polished, Professional! Appreciate this channel, whoohoo🏋💯💥

[dailyvacationmusic]

It's surely more motivating to work and "suffer" together along with you, Heather! Something awesome happens when teams sweat together!

[itwasnevraphase]

This is so my jam! I am loving what I've seen of 4.0 so far!

[MrCrishj]

I did my second day!!! I am super happy because I think it is the first time in y live that I wake up early to make sport, normally I do during the day or whatever, but not the first thing in the day, and I really think that its the good way!!!! have a happy day!! and thanks for all!

[Booklover-ub]

I used to lift 2 kgs ( each ) dumbells but today I challenge myself to lift 4 kgs ( each ). And I am really happy and feeling stronger than ever...💪🏻

[daniellegeorge]

Loving this program! I love the weight guidelines you included. I love the deep focus on specific muscles. Can’t wait to see what else you have in store for us. You are amazing! Thank you!

[theherbalcarnivore]

Only day 2 and I can tell this is definitely going to be what you said, the best one yet. I'm also getting my girls to do this along with me so I'm really excited to watch their progress over the next 12 weeks! Thanks a gazillion and one for putting this all together for all of us 💙

[meganklemon]

Heather, just found your workouts. I’m a runner trying to add weights and I love your amazing workouts, and free!! What a gift you give! Thank you