Day 12: Glute Activation & Strength Workout / HR12WEEK 4.0

Today is all about the BOOTY! We are starting off with that mini resistance band for a round of GLUTE ACTIVATION. Then we are going to be moving into two different glute STRENGTH circuits using heavy dumbbells. We will complete two rounds of each circuit and then of course end our session with a much needed stretch. Ahhhhh let's do this team! #HR12WEEK #homeworkout

Equipment Needed //
Dumbbells: Med (15-25lb) Heavy (30-45+lbs)
Exercise Mat
Mini Resistance Band
Yoga Block

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Workout Breakdown:
0:00 Intro
0:45 Warm Up

3:45 Glute Activation (45s work + 15s rest x1 round)
Side Steps
Squat
Rear Kick (R)
Kick Back Combo (R)
Frog Press
Rear Kick (L)
Kick Back Combo (L)
Wide Squat
Side to Side Step

13:00 Strength Circuit One (40s work + 20 s rest x2 rounds)
Side Lunge (R)
Side Lunge (L)
Stand Up (R)
Stand Up (L)
Sumo Squat

23:00 Strength Circuit Two (40s work + 20 s rest x2 rounds)
Hip Thruster
Elevated Thruster (L)
Side Bridge Lift (L)
Elevated Thruster (R)
Side Bridge Lift (R)

33:00 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]

Hey friends! For those of you who were getting a TON of ad breaks on this video - I am SO sorry! Ads in the middle of an exercise are SO ANNOYING so I apologize! This was just a glitch that I am hoping has been fixed. You should only see ads during rest breaks on all of my videos. Thanks for your patience and understanding as I got this worked out 🙏🏻

[Heatherrobertsoncom]

Time to wake up those sleepy glutes!! Let's do this team 🍑🔥😳

[sibyls]

After 1.5yrs of inactivaty, I started this program and now, on day 12 I allready feel my progress compared to the 1st 'glute' day. PROUD! TNX HR for having my back ;-)

[vfnewby]

I love that you are focusing most PRECISELY on the areas that decline the most as we age. The arms, the booty and the abs. Honestly workouts that endlessly focus on quads and leg strength are definitely (in my view) less important at my stage of life. I am absolutely loving this series Heather! More weights and the stretching - it's brilliant thank you!!!

[thobekabuthelezi]

Another day, another killer workout! Thank you, Heather❤
Let's show up again tomorrow, Team Heather! 😊

[katanaj]

Love your workout for the past 4 years I have been consistent, I m in my best shape after having 2 kids thanks Heather 😊

[ElwiraKruszelnicka-zb]

Another amazing workout! Definitely feeling the burn! Thank you!!!

[Gymrat-ulxs]

Wow!! That has my gluten in overdrive
Love it cuz it's a muscle I don't do isolation moves! Great workout Heather, keep it coming!🥵🥵❤❤👍

[graceherman]

Sleepy glutes are awake and screaming 😅. Thanks Heather. Day 12 Complete!!!!

[tharris]

Loved this workout, there is nothing left in me, thanks Heather! 🔥🔥🔥

[amandameyer]

Day 12 done! The banded section was my favorite! And the sumo squats 🤭 the single leg thrusts are still really hard, but the side bridge was a little easier today! ❤

[lynngardner]

Let’s wake up those sleepy glutes! Yowsa this was 🔥! I enjoyed it! Thank you! See you tomorrow!

[gemmadiazcosgaya]

Adoring this 12 Week Challenge!!!! I can't thank you enough for sharing it! You're the best!

[mzmarie]

This workout program is amazing! I usually never feel the burn, but so far, with this program, I've felt the burn almost every day after the workout!

[teresa_and_finley]

Wicked workout today! Glutes are on fire! And I can still feel my quads and hammies from last week! Gonna get shredded in HR12 4.0! ;-)

[ElenaFernandezMontoro]

Each day I have fun doing your workout ❤❤ and I feel much Better 😊 Thank you Heather

[paulnaisbitt]

Clever workout esp last set when all three muscles groups used thank you Heather Robertson 🎉😊

[Artspeaketh]

What a sesh! managed to complete it sweating!

[bettinakausel]

La mejor profesora de internet! Aunque pase 1 o 2 días, retomo al 3er día y ya llevo 12 clases! Se siente el trabajo y la mejora de tono muscular.Me encantan sus métodos y ejercicios, yo vivo lejos del pueblo y practico en mi casa. 🙌🏻🙌🏻🙌🏻🙌🏻

[heatherpoletti]

It's was challenging. Enjoyed the unilateral work. Thank you for an excellent burn. I used a heavy glute band and one 30lb weight and one 35 lb weight for the entire workout. I completed this after a 30 min glute workout.