DAY 28 // Lower Body MetCon HR12WEEK 3.0

It's leg day!! Today's lower body MetCon workout includes compound exercises that target multiple muscles at the same time to make this a crazy effective workout without having to spend hours training! We will do some mini band work to start - waking up the legs and glutes before we dive into the strength and power circuits. Woohoo! #HR12WEEK #HomeWorkout #lowerbodyworkout #metcon

Equipment Needed:
Dumbbells: I used 2x15lbs, 2x25lbs, 1x40lbs

Workout Breakdown:
0:00 Intro
0:33 Warm Up
5:18 Circuit One (40s work + 10s rest x1 round)
Banded Squat
Side Steps
Glute Bridge + Pulse
Donkey Kick (R)
Rear Leg Lift (R)
Rear Pulse (R)
Donkey Kick (L)
Rear Leg Lift (L)
Rear Pulse (L)

13:03 Circuit Two (45s work + 15s rest x2 rounds)
Split Lunge + Deadlift (R)
Split Lunge + Deadlift (L)
Reverse Lunges
Curtsey, Squat + Hop

21:18 Circuit Three (45s work + 15s rest x2 rounds)
Sumo Squat + Deadlift
Step Squat (R)
Step Squat (L)
In + Out Hop

29:33 Circuit Four (45s work + 15s rest x2 rounds)
Deadlift + Lunge
Squat + Hop
Cossack Squat
Side Leap + Shuffle

37:33 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

[jkk]

Whenever you start with a miniband circuit, I already know the workout will be brutal 😁💪💪

[kellyvaltristaoferreira]

Hello Heather! I really enjoy training with you, because you perform the exercises calmly and perfectly. Many trainers rush through the exercises, and this makes me very tense. But you are different, calm, delicate and very very strong. Congratulations and keep going like this, I've been training with you since last year, and I haven't missed a single workout posted here on the channel. Strength, focus and consistency... Thank you and a big hug, you are amazing 🇧🇷❤️

[lunakato]

Killer. My heart was pumping and I was sweating harder than a full cardio session. Can't even believe I can do a workout like this one ☺️...I've come so far. Thank you Heather 🙏❤

[michellehall]

Its really great to see how much I've gotten stronger with some of these familiar exercises from previous weeks! Thank you so much Heather, you are my daily mental health break and I LOVE THIS!

[Tnn]

Didn’t want to do this workout but weighed myself out of curiosity and omg I’m down to a number I haven’t seen in so long. THANK YOU HEATHER ! And my sister and I are still competing and still haven’t missed a workout !

[mariy]

It was tough 😵
I’m so proud of myself for sticking with you guys!!!! Have a wonderful day ❤

[stephaniemcguinness]

Whoa. Heather is not messing around with this one. You always manage to find new ways to make us burn.🔥Those split squats might be the death of me!

[kennykimtrinh]

In my journey of fitness, this is the first time I have followed through with a program. I usually lose motivation or quit after 2-3 weeks. I am proud of not making excuses and I am much kinder to myself when I don’t complete a full workout. Some days I don’t want to do it, but I do it because when I get to check mark a workout on my calendar, i feel accomplished. Looking forward to completing this program in its entirety. Thank you Heather for innovating fitness!

[cathyhammill]

Wow, that warmup and cooldown was exceptionally elegant, Heather! And the workout was gruelling, again.

[penelopestarr]

I have always had a lot of problems with my hips due to a couple accidents throughout my life. Because they have always been so tight & painful I used to avoid heavy lower body routines. But, since completing the first 2 12wk programs, and now this one, I have learned to slow down & focus on my form not the repetitions and keeping up to Heather. Now I am noticing SUCH a huge difference in my hips/lower back/core!! I actually look forward to lower body/leg days because I am getting so much stronger and the pain is for the most part non-existent!!! Thank you, Heather - for not only providing these free workout programs, but also being a great coach (even virtually)!! 🙌💪

[ghazalanaveed]

Dear you have taken me to the next level of health and fitness
Really grateful to you 💓

[chloeusamanont]

This was more intense than I thought it would be! Loved every second of it, I am literally dripping in sweat 🥵 Thank you Heather ❤

[nicolegolder]

Great workout! You make it worth getting up at 5 am before work. Thank so much❤

[runchklit]

Your workouts are awesome. So inspiring! Thank you for putting these workouts together.

[RezedaAbdullina]

so good! I would probably be shaking in the past, today feel stronger! Thank you, dear Heather! <3 amazing as always!

[cherylcaps]

Hi Heather thank you for another excellent workout. I am 67 now and I have been doing your workouts since COVID 2020 they have kept me fit and focused❤ A big thank you for all the online videos👍🏻

[andreaabaurrea]

Thanks for making it sometimes becomes hard but your messages and calmness help me go ahead. See you on Friday! I do need a rest.

[julialeimer]

I really enjoyed this one. The combination of the exercises and some little cardio within…I’m feeling grateful to have the possibility to train with you and all the other beautiful people all around the world 👏💕🙏🤩😇💪🔥

[BertaCohaagen]

Thanks a lot Heather, for another amazing MetCon workout. Perfect balancing between strength, cardio and reps. 🔥🔥🔥

[aliaalharbi]

Its been a long time since I enjoyed a workout. Thank you Heather !