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
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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.
______________________________
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!!

[@geneanndelacruz873]

Mine are still feeling the burn, yeah😅thank you for your generosity 😘

[@cottereaunadine4947]

Heather ça serait bien pour les français 😁de mettre sur tes vidéos les poids en kg également afin de pas convertir à chaque fois 🙏🏼🙏🏼🙏🏼merci 😘

[@connie6410]

Biceps, yes, but my triceps too! 😅🔥

[@beckyzimmerman2029]

My arms were shaking 😮

[@beckyzimmerman2029]

​@@cottereaunadine4947why? You should be using weights that are for your level.

[@kathleencorps3712]

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

[@outdoormomma221]

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!

[@Stekais]

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

[@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 ♥️

[@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!

[@user-fq8xp5dr3l]

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

[@julissagonzalez5298]

As

[@user-fx5hl2qb5w]

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!! 💪🏻❤️

[@Heatherrobertsoncom]

Yes! I was sure wobbly 🤪

[@connie6410]

My shaky legs started with those side bridge lifts at the end that look deceptively simple! I also love having Heather work out with us in real time. 😊

[@adrianamarins.2526]

🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️😂😂😂

[@75JayLady]

yup!

[@jessicaschwarz1698]

Yes me too!

[@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!

[@janareed1782]

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 ❤

[@pollybish2988]

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

[@Heatherrobertsoncom]

You’re a machine 💪🏼

[@pollybish2988]

@Heatherrobertsoncom just trying to follow your good example!

[@bluebuddy46422]

Yes I started on my 2nd round yesterday

[@teena4teen]

Same here ❤😂

[@rivrr2633]

same🎉

[@harapakou2719]

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

[@bjoy4013]

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

[@Heatherrobertsoncom]

😂 right!?

[@dailyvacationmusic]

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

[@daniellegeorge8969]

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!

[@chillinwithjane6931]

This is the first time I got excited to do the next work out❤❤❤

[@tesstimmons422]

Heather you make me sweat like no other program can. I did Arm and Glut videos today as I missed the drop yesterday. I'm so excited about this series. As a teacher, thanks 4 making it free. Happy New Year!

[@theherbalcarnivore4284]

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 💙

[@harrietkriebel7396]

Love the first workout 😍 and the bigger fokus on strenght in 4.0❤ excited to do this tomorrow 🎉 THANK U HEATHER 😊

[@jessraywhite]

Another fabulous workout! Thanks so much Heather. I’m really enjoying you doing it in real time with us ❤

[@itwasnevraphase]

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

[@irenegeorgiou4285]

Yes same! 🙌🙌🤸

[@lynellejensen568]

Me too!

[@aniamroz-pacula9769]

Loved it!! I'm so happy to see this challenge is focused on strength 💪🏼 thanks Heather 🙏🏼

[@carlamead5675]

Whew! Loved today's workout! Especially appreciate the multiple views while you are lifting - gives me the chance to check and recheck my form. Also liked that the sets were back to back today so I could really practice doing it correctly. Love the slow and controlled movements this series is bringing too! That being said, I could never see another side bridge again and I would be just fine with that. 🤣

[@Amy_Sutherland]

This series was made for me! Loving that it is designed for progression and more weight focused. I row for cardio and am enjoying that this series focuses on strength. Absolutely adore you, thank you for creating yet another workout program so I can take the thought out of the process and just do the work!!! You are much appreciated ❤

[@bhooper261]

That was amazing, it’s my second day. Thank you so much for sharing. I really enjoyed it.

[@lizabethensing8501]

Heather- I had worked out with your 12 week videos during the COVID lockdown that really helped me get through that awful period. Thank you and look forward to this one as well 😊

[@marcuscheng2507]

Way to go on Day 2!! Keep up the amazing work Heather!! 😊

[@summerkartchner5460]

Such a great workout Heather. So amazed you can keep posting such fresh, great routines year after year. Thanks for all your hard work!

[@dr.kojibaskervillednprn4802]

And none of her programs get old in my opinion

[@lisaharris5802]

Great to have you back Heather❤❤.. been waiting for this x

[@ashleywallace1327]

Definitely feeling the burn after day 1! Can't wait for day 2 tomorrow.

[@alexaerjavic9260]

You read my mind on making the new 12 week program focused on strength. It's a wonderful change and I'm looking forward to my muscle cuts after 12 weeks of this! Bravo!

[@sylviaplaggemars8570]

Heather, that was amazing. Thankyou so much for everting you so for us. We appreciate that you still give us free amazing workout via KZbin ❤❤ still. Loved it all. Can’t wait until tomorrow

[@Heatherrobertsoncom]

See you there!

[@elizabethleiton5873]

Thank you Heather!!🙏🏻 to be that generous w all of us and to make me feel that great every year, every day!! Thank you, thank you!!! God bless you!!🤍

[@jenscloset]

Lovin' the new workouts!! Thanks so much for all of your hard work Heather!!

[@keric-carey9763]

Loving the strength series, slow & controlled, pushing my self with heavier weights, incredible sweat fest! 😅 Thx Heather ❤

[@tonyawilliams2843]

Wow!! I am a day behind, so today I did day 2. As a mom of 2 little ones, I appreciate being able to do this exercise at home and they do it with me with their 1 pound weights 🥰 Just starting to exercise again and your 12 week challenge has definitely lit a fire 🔥 in me! Thank you!!!

[@bonniebrown9969]

Woo hoo! Arms are on fire from day 1! Cant wait for day 2

[@louisethomas8894]

Doing this whole 12 week plan again! It’s so good . Thank you Heather xx

[@aliciaz91]

Finished my postpartum workout plan just in time to jump in on this program! I'm loving it - the weight guidelines, the real time, the fresh new routines and moves. Can't wait to see what else you have for us! Thank you for all the free workouts and programs - I recommend your channel every chance I get 🔥❤

[@ashyow]

Loving this new workout series!!!! The BEST 12 weeks workout, Heather!!!!!! ❤❤❤❤❤

[@sarahmorrow208]

Thank you so much Heather! I just found this program so I’m behind the live schedule, but so thankful to have found you!!

[@tshepoelnthaga1631]

Thank you Heather ❤ managed to get 2 of my friends to join in on the challenge I’m so excited for day 2.

[@avocadotoast54321]

Day one done! I started with this one as my UB is sore - will do day one arms tomorrow. This was a burner! Very humbling after a break from strength training. I used 10 lbs throughout and was challenged. Thank you Heather, your content is amazing. ❤

[@allailyinova1333]

Heather, you are amazing! Thank you so much for the added real life moments indeed! I've just finished your previous program, I can see tangible results already !!!! I've never been great shakes at sports, but you are so inspiring that it really grew on me

[@ambersahlberg1140]

Thank you so much! Already love this series and only on day 2😊

[@user-ee7iz1sg2x]

I love everything about this, the music, the demos, the countdown and of course the workouts are kicking my backside. 😅 Thank you so much!

[@guidingbeginners81]

Hi Heather 🌼 Love your day 2 workout, thanks for guiding me along the way🙏💛✨

[@blancaesquivel8807]

So far loving this challenge! Can’t wait to see what’s for tomorrow! Thank you

[@mummab7637]

Done!! this was great 🤩Thank you Heather😍🙏

[@rosy1601]

Wonderful, thank you so very much Heather!

[@syahizar]

I feel like I got through this more smoothly than anticipated - probably because I'm distracted by the ache of my arms! Thanks, Heather!

[@barbmason1235]

Thank you Heather for moving to more strength based workouts! I know it is only day 2, but I am loving this program

[@heididennison6303]

REally enjoying your workouts Heather! So glad I found you

[@anushkasharma8826]

2 workout sessions and I love the series already!❤ Looking at the lineup, I was not expecting this workout to be this challenging, but my glutes definitely felt it (the last set killed)! Powered through and cannot wait for the next one! Thanks Heather!❤

[@rebeccagent]

Thank you for another great workout! You seem like such a lovely person. I’ve never officially finished one of your programs but I’ve been coming back to your videos for over two years. Thank you for the realness ;)

[@sophiemenestrier6335]

You are the only one that make me come back and stay focus. Working out on a mat is not my thing, I love walking and running but you are such a great coach. I am changing my mind. See you tomorrow 🎉

[@Gymrat-ul8xs]

Love the new weight training. Love the 2 sets back to back. I can feel the burn & I love it. Thank you Heather!! I love & yes enjoy your workouts!! Bring it on!!❤😊❤

[@nyakiomaina1056]

Wow. My legs are shaking. Thanks for another great challenge, your workouts have neen a game changer for me.

[@ipekak7739]

That's awesome. Day 2 is done and looking forward to day 3. Also, you're absolutely glowing in this video Heather❤

[@75JayLady]

Fantastic workout, I could feel each movement in the muscles we were working, made a great connection. Thank you Heather!!!

[@anshikagurudev3034]

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...💪🏻

[@Heatherrobertsoncom]

Amazing!! You crushed it 💪🏼

[@valeriiakryvobok3175]

The best effective workouts! I found you 2 months ago and I still can’t believe that it’s free! Thank you for the energy and mood! You are the best!💪🏼❤️‍🔥🤘🏻🔥🇺🇦

[@gabbypb2]

Beautiful workout Heather!!! Thank you so much 💓! I love this new format!

[@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

[@musiclover8594]

Day 2 complete!! Love the straight sets on this one Heather! I definitely prefer straight sets when training lower body!

[@KatsSpot]

Heather, I'm so enjoying this series. I LOVE Strength and Hypertrophy!!! Thank you so much. Thank you for the free workouts and calendars. Just Thank You!!!!!

[@Heatherrobertsoncom]

You're so welcome!

[@jeniferatienza830]

I love that this new series is focusing on strength!! It's jsut what I needed! Thank you!!

[@jennahawk12]

Love the lo-fi music on the cool down

[@larapinnix5147]

Heather- I have been working out with you since 2017 and I have never seen you struggle. I LOVE knowing that you are human too😆. Thank you so much for sharing your passion for fitness with us🩷

[@samravida787]

Loved the workout and the new music! Thanks so much Heather!

[@smokey5lbc1]

Day 2 done!✔️ Appreciate how you’re “easing” us in this first week Heather. I definitely feel the burn and the sweat, but I also feel good. It’s not daunting… yet! 😉😅🙌🏾

[@juelclyne7392]

Throughout this workout 🏋️‍♀️ I was like “gosh darn Heather”, but it was a good one. Thank you Heather.❤

[@denicedancasey]

This looks great for tomorrow’s calendar in the new 4.0!! Thanks Heather!!! ❤❤❤ After workout comment… I loved the 2-rounds of each set. It gave muscles time to focus. Great workout!

[@elizabethetta6993]

DAY 2 done loving it. Thank you Heather.

[@marie-ba6308]

Thank you for all your content ! You offer us literally the best program of KZbin !

[@Jenroloff]

My biceps and triceps are sore from yesterday, and I love it! This was a great workout today. Really tested my muscles, especially after a short jog. Thanks!

[@sanaasuleiman8060]

I’m so excited to start this series ❤ You are the best ❤❤❤

[@jennystewart_explore]

love love, so important to build hip, hammie, glute strength!! thanks Heather

[@klorenh]

Loving 4.0 so far! Thank you so much!

[@stephanieshipman4988]

Love the focus on activation to start! Another great one. Thanks Heather!😃

[@amandaduncan7683]

Thank you for sharing this workout with us! I appreciate YOU!

[@MsAwelsh]

Day 2 feeling great.(tomorrow will have a nice burn). Thanks for keeping us Healthy and moving in the new year HR.

[@graceherman1616]

Day Two Complete. Thanks Heather can't wait for tomorrow!!!

[@abz7228]

I’m letting an elbow injury heal so I did this without weights and it was still very challenging! Thank you Heather 😍

[@Mpumi207]

This was challenging as usual and I loved the combination🔥🔥. Thanks Heather💓

[@onelovelivity]

That one flew by and with the focus on just strength it was tough but really enjoyable. When the workout first started I thought I had the wrong one because I'm so used to Heather being in the same outfit throughout the challenge!!

[@angelabeth8896]

Finally starting this after trying a couple times. Day 2 done. Legs are toast. Thank you Heather.

[@WafaaGorGees-tz9qf]

I love this workout, enjoyed it.thank you so much for a great workout 😍💪🔥

[@nanengaputa3407]

Wow wee! 😂 Ty Heather, absolutely 💯 loved it! ❤❤

[@estelarubin764]

What an awesome workout! I loved it. Thank you so much Heather

[@moniquegonzalez4775]

I'm so happy for this new program ❤ I'm here for it 😊

[@triciawainwright7054]

This was absolutely awesome!! I heavied up my weights for a few moves I usually do lighter and it all worked out fantastic!! Feeling the glutes for sure!! Thank you Heather! I’m loving 4.0 you are the best!!❤

[@JustFiJo]

The next few months are gonna be so much fun. Stronger Fitter Healthier. ❤

[@angelahaywood9141]

Just finished this Heather!! Sweat is pouring off of me!! Wow! And yes the arm workout was awesome as well. Thank you!

[@jackieminucci475]

4.0 is starting off in an awesome way....many thanks my friend, Heather!

[@Tnn41100]

Whoohoo! Second workout after having my baby in October! So excited for this challenge! Thank you Heather !!

[@rebeccagillenwater123]

I’m so happy I found your content. I feel so empowered and strong afterwards! Looking forward to completing the 12 week program and beyond. I also love the Pilates workouts❤️

[@user-ht1jf8pv6m]

Pure lifting leg days are my favourite, so... perfection! Totally toasted! Thank you Heather! ❤❤❤

[@MrsRivera777]

That was amazing Heather!! Thank you!! Day 2 done ✅

[@andreamanthorne3168]

Hi Heather. I love when you do single concentrated moves. So I am enjoying this series. I find with the compound moves there is more risk of doing them wrong or too fast, thus increasing the risk of injury. Thanks for this. Doing what I can.