Day 17: Glutes & Thighs (Activation & Strength) / HR12WEEK 4.0

Get ready for today's GLUTES & THIGHS Workout! To start, we are going to be using those ankle weights and a series of leg lifts to activate the booty 🔥 then we're going to be switching it up adding in those heavy dumbbells with some powerful strength exercises that will target the glutes and the thighs. Oww oww it's going to be killer! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Med (15-25lbs) Heavy (25-45lbs+)
Exercise Mat
Ankle Weights
Yoga Block
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Workout Breakdown:
0:00 Intro
0:40 Warm Up
3:15 Ankle Weight Circuit (45s work + 15s rest x1 rounds)
Side Lift (R)
Rear Pulse (R)
Hamstring Curl (R)
Clamshell & Kick (R)
Front Lift (R)
Side Lift (L)
Rear Pulse (L)
Hamstring Curl (L)
Clamshell & Kick (L)
Front Lift (L)
13:25 Strength Circuit One (40s work + 20s rest x2 rounds)
Sumo squat
Sumo Deadlift
Sumo Pulse
19:25 Strength Circuit Two (40s work + 20s rest x2 rounds)
Elevated Thruster (R)
Elevated Thruster (L)
Glute Bridge Pulse
25:25 Strength Circuit Three (40s work + 20s rest x2 rounds)
Side Lunge (R)
Side Lunge (L)
In & Out Hops
31:25 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

[@biljanalazendic2843]

Still can't believe these videos are free 😮❤💪👌

[@annpatterson2058]

I am so loving these workouts! I love all your strength training programs but 4.0 by far is my favorite! Challenging yes, but so worth it.

[@Heatherrobertsoncom]

Yay! Love hearing that 👏

[@LydiaPerez_]

Made it through without ankle weights and still felt the burn. Thanks Heather. I love this 4.0 💪🏼.

[@Dreaming5]

Exercise doesn’t come naturally to me. It’s not something I enjoy, and I’ll find any excuse to not do it. But here I am on day 16, haven’t missed a day (in fact I was craving it on Sunday evening so I did day 15 a day early!). Thank you Heather!

[@Heatherrobertsoncom]

Congratulations 👏 So happy you are sticking with it!!

[@katjakafling4482]

Loooooove you and these workouts ❤❤❤

[@mcurious]

I can’t believe these videos are free. I’m super thankful to be able to follow along and it’s the first time I’ve stayed consistent with workout videos! I’m in it for the whole program! Day 17🎉 is challenging and fun.

[@user-kk4mq9qg5p]

Love love love your channel! I work out with your videos daily. Sometimes it strength training other times it’s stretching, pilates/yoga, hiit, metcon…Your workouts helped me feel strong & capable during a very tough stretch in my life. I’m 62 and in better shape than I was in my 40’s and 50’s. Thank you ❤

[@nimbustuba]

🎉HR12WEEK 4.0 workouts are my new favorites!❤

[@amyfritz2913]

Whoo hoo another awesome sesh with ankle weights 🔥🔥 let’ go

[@mabelynlien]

What a powerful session this looks like it’s going to be! Looking forward to tomorrow! My biceps are still feeling today’s burn too 🔥🔥 Thank you Heather!! 💕💕

[@duoneswart4989]

Loved all the different elements in this one! Great job Heather!!

[@ashleywilson0917]

Loved this one!! Thank you 😊

[@TheArtsbabydoll]

I always look fwd to your stretches!! Amazing workout!

[@zsuve4691]

Loving this series! 💪💕

[@spiceystonefemme]

I Love,Love,Love your workouts. Thank You

[@paulnaisbitt4977]

Great start to Monday thank you 🎉😊

[@isabelhatch-torres2366]

This workout is everything!!

[@user-ow9jy8ss8u]

How nice workout!THANK YOU VERY MUCH!

[@onelovelivity]

Another awesome leg day - It flew by! Thanks Heather

[@patrickacolifloresvillasen1731]

Thank you, Heather and to the whole community! ❤

[@melaniadavila9925]

This challenge is officially my fav of all time . Every single challenge is so fun but there’s something special about this one .

[@aussiekidslify673]

Thanks you so so much! I feel so good after this workout❤

[@mimafamilia]

I made it! Thanks, Heather 🎉

[@jackieminucci475]

Wow Heather... many thanks for this one. Loved, loved it !!!!!

[@user-xi1fu1ij8k]

Loved this workout.

[@marcuscheng2507]

You are doing so great Heather!! So amazing you are on Day 17!! 😊

[@marlenemedinagonzalez6453]

Excellent, love it!! Thank you Heather!!

[@carolynsebba9221]

Nice addition some barre and intense glute exercises, thank you!

[@dalreenp]

Loved the 4.0.. brilliant sets.

[@anshikagurudev3034]

Today I increased my weight by 2kgs....feeling great. Thank you Heather for letting me know this side of me❤❤

[@Mpumi207]

Beautiful session, I am loving 4.0 too much! thanks Heather!💓

[@dagmar3794]

Great combo, loved it and it was challenging, thank you so much, Heather ❤

[@CharoOficial]

Thank you Heather im feel motivated

[@silversun4600]

Excited for this lower body session! Pilates floor work is a favorite of mine and adding in heavy lifting will feel great! You’re a true gift Heather💝

[@pilargonzalez8238]

Great, I love all your workouts 💫

[@karahugunin7430]

Loved this workout! 🏋🏼‍♀️ ❤ Loving this program, thank you Heather! 🥰

[@eloiseg2]

Wow, this one was intense!! Thank you, Heather!! ❤‍🔥

[@Macinjul]

This session was epic! Such a mindful workout along with an intentional cool down!

[@pata7199]

I ❤ 4.0. I look forward to these workouts. Thank you so much…

[@keysaamaro]

Thank you, Heather!

[@triciawainwright7054]

I’m about to start!! I just got ankle weights and can’t wait to use them!! Yay day 17!!!❤🔥

[@abrav2018]

Day 17th completed! :) great workout!

[@robinjpowell]

I feel strong and fit after your workouts! Thank you

[@pbelonojko]

One of my favorites! Thank you for the 100's time, Heather!

[@graceherman1616]

Day 17 Complete. Thanks so much Heather 😊!!!

[@amyrandolph4478]

Love this workout! Thank you!

[@75JayLady]

Thank you Heather! I really loved hitting all the different movement patterns for the glutes and lower body!

[@bonniebrown9969]

Oh this looks like a good booty burn! 😍 excited for tomorrow

[@katyaever1]

the 4.0 is simply the best by far .Feel fitter and more energetic 😍Thankyou and Thankyou again

[@jessicarogers3362]

I’m still on fire from yesterday!! Thank you for another day of pain. No pain no gain!!!!

[@lindachadwick4115]

I love leg work outs - I do have to say I am feeling these more with this challenge!

[@NwakaCash]

This was a powerful one. I'm dripping! Thank you, Heather!

[@cmeasiam77]

MADE IT! LOVED THE EVOLVING VARIETY OF THIS SESSION!THANK YOU! ✌🏽🫶🏽💟🙏🏽

[@user-ht1jf8pv6m]

Heather this series is your top and best ever. Legs and butt fried. Thank you so so much!

[@dagmarupton2421]

Great workout, thank you Heather 🥰

[@barbarapani]

4.0 an amazing program to get strength 💪💪💪 , perfect program for aerialist sports I do. Thanks Heather ❤

[@bevmansfield5515]

Love using the ankle weights. The cross leg side stretch really feels good. Thanks Heather!

[@j3andmo]

Enjoyed this one so much, loved the music a ton!! Thank you

[@evmereos]

Just finished it! Going little heavier with this fantastic combination is sooo effective! Thanks you for this 🙏

[@danielabrenici5991]

Starting the day with this workout makes you feel like anything is possible - thanks Heather ❤‍🔥

[@HotteC79]

Everything is burning, but made it through. Your workouts are the best! Thanks Heather 💕

[@sailorn5061]

This one wasn't enough challenging but i support your work Heather thank you for all these sharing !!Can't wait to see the new ones!!

[@aminaaziz2755]

This workout has such a rhythm. It's repetitive but doesn't seem like. Thanks Heather ❤

[@rmclean101]

This was great, thank you!!!

[@angelahodgins660]

Oh my goodness. The muscle and strength that I am building up is incredible. Thank you for the encouragement, inspiration and fun! 💖

[@Magicalflyingkitty]

I cant believe I am sticking that long ❤ it is fun to workout with Heather 🎉

[@ecstaticawareness]

I’m already feeling so much stronger, I’m going to need to get some heavier weights!! Thank you Heather!

[@bulidlamini]

Oh how I enjoyed this one, I think also I was in a good mood🤩. Thank you Miss HR. We appreciate every effort put in every vd.❤❤

[@correiapnatalia]

Awesome as always!

[@CarolGlilsnoopy]

Heather, thaxs for incorporating the ankle weights, enjoying using them. I also appreciate the weight suggestion you’re giving. The new format is great.

[@jessicaescobar7549]

my first workout using ankle weights!! Survived and love it :) Thank you!

[@user-hb5ci6yq7m]

2-16 complete Thank you ❤

[@blancaesquivel8807]

Made it thru! Thank you, Heather!!

[@pizzagirllex]

that crossed leg twist at the end of the cool down was SO good!

[@daniprussi9537]

Wonderful session. Also the party with ankle weights. Thank you Heather ❤

[@louisethomas8894]

Loving using the ankle weights and yoga block. Clever lady! Thank you again for all your amazing workouts. Fantastic. Making a rainy day in the uk a whole lot better!😂

[@darlenechakalos1617]

Done.. been doing straight legged dead lifts for years.. back hurts sometimes.. so strange.. today it hurt.. I lowered the weight and kept going... still loved the workout.. thank you Heather!

[@BaMaJs03]

Woot woot - Day 17 complete ❤

[@MsAwelsh]

We are all going to have booty burn tomorrow that was tough but we know it will be worth it. Thank you HR. Keep up the great work Team 4.0

[@kcflaca07]

AMAZING! Thank you Heather

[@hannaclayton241]

Another one I loved and flew by. Really really enjoying 4.0! Thank you

[@Heatherrobertsoncom]

So awesome to hear that Hanna!!

[@sarasm5240]

I truly enjoyed this session! It was challenging but I liked that we did only 2 sets of each exercise, that helped me get through it despite the fact that I was feeling low on energy. Awesome session to start the day! Thank you Heather!!

[@kgoanamotsesimonia8217]

Always ready for 🦵 day 😁 let's go!❤

[@sumavinjeta]

This was so hard! But I did it! With ankle weights, too! I feel the burn so much 😆 Thank you! ❤

[@noellejames6411]

Loved this!

[@samhillier4110]

Another great workout! Did Day 16 and 17 tonight back to back! Feeling great! Heather any idea when the 2024 12 week merch will be available?

[@user-ne4qn3uo1d]

Hey mentor, great workout per usual. I had an emotional set back and doing these workouts with you makes me feel better, think better .So thanks again same time 2 morrow ,.you and yours be blessed

[@jazzilates8298]

Wow! Typically I struggle to feel any glute activation, but not after that ankle weighted circuit! Loved it! Loving this whole series thank you Heather ❤

[@laurenbrousseau3207]

I love the leg/glute workouts! I did this one without the ankle weights but plan to come back to these ones after I'm done the 12 weeks and try it with!!!

[@Bosota95]

Finishing the workout and being one of the 1st thousand people clicking 'Like' gives me a different level of satisfaction. ❤

[@AmandaLeon20]

Just came here to say THANK YOU Heather, you’ve been an incredible support to me during the last 3 years, and I’m still here girl, thank you from the bottom of my soul to the beautiful soul of yours, Making free quality and professional content like this is invaluable, you are amazing! Thank you for your contribution ! 🫶🏼🫶🏼🫶🏼 I share your workouts as much as I can! Sending love ! You inspire me!

[@kellyselander2097]

First time using ankle weights which I got after using body weight for the last workout. Love the extra resistance. Great workout!

[@jeninehoefler3014]

Thanks for adding in a high impact move at the end - I am missing those! I have a feeling my booty will be sore for the next few days. Thanks, Heather!

[@user-ms2vi5pn6e]

Complete!!! Thanks

[@alicedeodati5620]

Yes yes wonderful and complete my body thank you❤

[@honey4clover]

Really appreciate having some sculpting as part of the session🙏🏼 Saves me time to do a separate barre/pilates class and the fear of that interfering with later sessions due to extra muscle fatigue😵‍💫 Ah, the bliss of following a well-designed program😇

[@lrivera6364]

Another amazing workout today, not to brutal but just enough. Love this program so far..what's not to like? Amazing is what it is!!!!

[@irute-la9235]

Just did it!❤ Thank you!🌹

[@leahwolke1728]

Amazing. Thank you HR🩵

[@apriljohnson1067]

Heather this is my favorite ever work out series you’ve done

[@Heatherrobertsoncom]

Thank you so much April 🙏🏽

[@belindawellings8624]

Those ankle weight moves 😮 Felt it doing good today 😊