Day 49: Glute Strength Workout at Home (Band & Dumbbell Workout) / HR12WEEK 4.0

Get ready for a serious GLUTE STRENGTH Workout!! We are using that mini resistance band today - first, on its own for glute activation and then we will combine it with a heavy dumbbell as we move into some lower body strength exercises targeting the glutes. It's going to be a good one team - grab your gear and let's do this!! #HR12WEEK #homeworkout
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Equipment Needed //
Single heavy dumbbell (20-35lbs+)
Mini Resistance Band
Exercise Mat
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Workout Breakdown:
0:00 Intro
0:45 Warm Up
4:35 Glute Activation (45s work +15s rest x2 rounds)
Lateral Walk
Squat & Press
Hamstring Curl
Glute Bridge
Bridge + Pulse
14:45 Circuit One (40s work +s20 rest x2 rounds)
1.5 Sumo Squat
Split Lunge (R)
Split Lunge (L)
Glute Kick Back (R)
Glute Kick Back (L)
24:55 Circuit Two (40s work +s20 rest x2 rounds)
Good Morning
Elevated Thruster (R)
Elevated Thruster (L)
Side Bridge Lift (R)
Side Bridge Lift (L)
35:00 Cool Down & Stretch
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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]

Glutes on FIRE after this one today! Phewww 🔥🍑 How are we feeling team!!? Just one more session to get through this week - hang in there!!

[@Isilyal]

Gooooo!!! 🔥🔥🔥

[@NwakaCash]

This is probably the BEST GLUTE workout I've ever done !!! Thanks, HR!

[@Heatherrobertsoncom]

So awesome to hear that, thank you!!

[@beyzagursoy4870]

This programme is amazing Heather😃 I never want this programme to end😔 I hope a new one will Come soon after it ends🤩

[@marcuscheng2507]

You 1 day only until you reach Day 50 Heather!! So proud of you Heather!! You got this!! 😊

[@trishacaster2916]

Pro tip: Start the side bridge lifts with your band on, then wonder how Heather is lifting so high. When you remove the band, your leg will magically lift into the sky!

[@pollybish2988]

Yay, another workout with the bands! Love it! Add this workout to my list of ones that I can't wait to do!!!

[@ashleeasher543]

Ohhhh excited!!!! Burn booty burn! 🔥 can't wait to press play tomorrow! You are THE BEST! Thank you Heather! ❤️

[@irmabryant6979]

Weights and resistance bands ... WHOA! 🙂 Love it!!

[@paulmilner001]

Ok let’s do this team 😊

[@heathernelson5717]

Thank you so much! It is funny how I feel so connected and blessed by you- you have helped me gain strength and boosted my mental health and you have no idea who I am- thank for blessing me and all the others like me! ❤

[@jeninehoefler3014]

That first circuit got my booty burning. Thanks for continuing to be our instructor, Heather! It's nice doing the workouts alongside you.

[@dianadd92]

By far my fav lower body workout!! Enjoyed every minute of it. Thank you heather!! 🫶🏽

[@TheArtsbabydoll]

Love love love this workout!!! Can’t believe it’s day 49 already!!! Wowza I’m loving it so far looking fwd to next one. Thank you

[@_juliefit_]

Today i am really enjoying work out. Thank you

[@gardenhen4155]

Loved this glute workout today with the band! Glutes on fire for sure! Thank you, Heather!

[@Heatherrobertsoncom]

Thanks for crushing it with me today!!

[@genachreiteh8555]

Really enjoying the variety of exercises in this program. TY Heather!

[@75JayLady]

I really felt the glute engagement with the warm up exercises! Adding the glute band makes a big difference!

[@ashleywilson0917]

This was exactly what I needed!! Loved this glute workout. Thank you Heather!!

[@estelarubin764]

This is one of my favorite workouts of the entire program ❤ thank you Heather l!

[@mchelleR]

I love that this time in the glute activation there is one more round I love it thanks Heather

[@madelineedwards2825]

Thanks Heather!! Felt the burn immediately.

[@alexiz689]

Great workout HR - enjoyed the music selection as well.

[@amyfritz2913]

I lovvvve booty band workouts this is one of my favorites now thanks heather ❤

[@zilungilemnguni9288]

Wowza that band really kept the fire burning . I loved this workout . Can't believe we are two weeks away🎉

[@Heatherrobertsoncom]

I know!! It is just flying by!

[@dagmarupton2421]

Completed 🔥🔥🔥 Thank you Heather 🥰

[@waringakamau3581]

Loved this one!! Thanks, H!

[@abz7228]

I absolutely loved this work out!! The bands helped stabilize my knees. More like these please 🙏🏼

[@soycelinafont]

😍Incredible workout. Thank you, again and again.

[@KatsSpot]

I love a good strength day. Thanks Heather!!!!

[@karenbooth3393]

I so enjoyed this session. The bands really work for me.

[@graceherman1616]

And just like that Day 49 Complete 🎉. Thanks Heather!!!

[@romca9813]

Combination of wigths and band is perfect! Please do more workouts like this :)

[@jolene8014]

This workout went by fast! Thanks Heather!

[@user-kf6ht9qx2v]

This was amazing! I used the heavy mini band and it was a killer! Thank you Heather!

[@sarasm5240]

I loved the resistance band part! I can tell I'm getting stronger. I know I'm going to feel my booty tomorrow! Another awesome session!! Thank you Heather ❤

[@asmarajpoot6991]

Thanks Heather ❤ .. waiting next 12 week program...

[@patrickacolifloresvillasen1731]

Thank you, Heather!

[@paulnaisbitt4977]

Loved this workout thank you 🎉😊

[@rebeccapettiford5389]

Looking forward to this one!

[@niyatig7912]

Awesome as always ❤

[@rmclean101]

This was great, thank you!!

[@nongnutsandot8073]

I love it ❤❤

[@bizkitboxx]

I enjoyed the 10min every day program you did awhile ago. Could you do another one of those but perhaps for 15mins; for busy people. Thanks so much. Love your channel 🙂

[@blancaesquivel8807]

Amazing workout!! Wow 2 weeks left!!❤

[@kellyselander2097]

Loved this workout and love how you've mixed in so many different training methods throughout the program. I've noticed my glutes are more toned since starting the program. The heavier weights and progression are pushing me!

[@jessraywhite]

I really enjoyed this workout. The resistance bands a awesome 🤩

[@kellyvaltristaoferreira1061]

Ok, como não tenho mini bands, farei esse treino de forma improvisada de caneleira. Obrigada Heather, mais uma sequência de treinos perfeita, ansiosa pelo próximo desafio. Um forte abraço aqui do Brasil ❤

[@jeanavery4451]

I’m a day behind everyone, but I’ll be caught up tomorrow! This was a great workout, and I loved how Heather added the band and yoga block to some exercises! That last exercise I left my band on, so it made it even harder! ❤❤❤❤.

[@Isilyal]

Go team !! Love it 🔥 Sensei 🙇🏻‍♀️💜

[@lynaelkhoury13]

This is actually my best workout 👍 I love strength training 🔥Thank you Heather for this exciting one !!! As usual you always give us your best ♥️♥️♥️♥️

[@user-hb5ci6yq7m]

4-29 complete Thank you ❤

[@annushkaars8486]

I really like your workouts. You are the best!!! Thank you with all my heart🌹

[@ewa377]

I love it. Thank you very very much.

[@tharris504]

I’m tired after this one. Great workout, thanks Heather! 🔥🔥🔥

[@sarahclizzy]

Awesome music!!!!!!! So sweaty!!!! Thank you Heather!

[@Heatherrobertsoncom]

You're so welcome Sarah!

[@luisavillada9591]

Thank you💪

[@ntokozotshabalala_]

Good way to start my week🎉 Took time off due to a muscle injury. Glad to be back on the mat🙌🏽

[@CreightonChaney-io4xv]

This was a wonderful leg routine 🖤🎉

[@Bladygirl87]

Feel the burn!! 🔥🔥🔥

[@MsAwelsh]

It was tough to show up today, My body is tired but Im glad I did. Thank you HR.

[@astrid9890]

Ready!! Thursday!!❤

[@ancestrallegacyskincare3195]

Love this

[@janicesganga5032]

Best glute exercises ever❤

[@argysif7863]

Loved it! day 4 week 10 done!

[@elizabethgallego5682]

Genial, graciassss mil graciassss

[@juelclyne7392]

Another banger Heather 🔥🔥🔥❤❤

[@anshikagurudev3034]

I LOVED IT....❤❤

[@paulnaisbitt4977]

Monday morning great start to the week with a power Pilates 🎉😊

[@alina_s_w]

Omg 38 minutes. Thank God 🙏🏽. I couldn’t emotionally deal with a 43 mins workout today 😅😅😅. I can’t wait to do this one in a few hours!

[@Heatherrobertsoncom]

🤣 Amazing what a difference 5 minutes makes!

[@emmyalvarez2114]

That was a sweaty power pilates , thank you Heather

[@barbbelluardo8082]

Wow…that was tough! I know my legs will be thanking me tomorrow 😅. Thank you Heather!! ❤

[@sumavinjeta]

Ouch! I think I will feel the burn for a week ☺ Thank you! ❤

[@merygrace.1982]

Stunning❤❤❤❤

[@boudenas]

What a glute strength workout! Coming at the right time. For sure previous training helped to be able to do it today. More difficult than the ones at the beginning of the challenge! Band + weight!!!!😉💪💪💪💪🔥🔥🔥🔥

[@nanengaputa3407]

Ty Heather, I can't believe only 2 more weeks from next week 😫 what am I going to do without you. I have thoroughly enjoyed this challenge so far and saddened to hear that soon it will have to come to an end. Contemplating on whether to re do it or try another challenge. I have worked so hard on strength and want to keep it like this and keep improving. ❤❤

[@Heatherrobertsoncom]

Time really has flown on this one! Well fear not, I am not going anywhere 🙂 These programs are always here for you to return to, or pick and choose from the playlists to make a custom plan for yourself 💪

[@user-ow9jy8ss8u]

How nice workout!I enjoy it very much!THHANK YOU VERY MUCH!

[@Heatherrobertsoncom]

You're so welcome!

[@AnkitaOm_01]

Thanks Heather ❤❤❤❤❤. You are awesome

[@Heatherrobertsoncom]

Right back at you!!

[@krisztinanagy1626]

Thank you Heather, awesome workout,huuu 😅😅😅,combination of resistant band and weight 😅😅awesomeness,time is flying for sure ,🙏🤩🌻

[@akirgc]

Excelente rutina, esa activación de gluteos se sintió y apoyó el ejercicio con peso. El ardor se hizo presente. Sin duda será de mis favoritos. Gracias HR.

[@mariaelenaacosta6734]

Gracias por la rutina saludos desde Toluca México ❤❤

[@kgoanamotsesimonia8217]

❤Let's go

[@farzanaaziz5277]

Ohh great one❤u r the best ever❤

[@heatherpoletti6692]

What a burner.❤That last exercise really finished my glutes. My workout is not complete. I am doing a 15minute glute & hamstring and 20 glute and leg workout .

[@darkrosieposie]

Always struggle to feel it in my glutes but I'll probably feel it tomorrow 😂 loved this workout and threw in some skipping in-between. Almost onto Week 11 👌🏻

[@user-ts9eh3ke1v]

Awesome 😅🎉

[@bonniebrown9969]

Yes glutes on fire 🔥 😊 loved this one. The band actually helped out a lot with this one. And added an extra burn at times 💪💪🌶🌶 thanks Heather ❤️

[@WafaaGorGees-tz9qf]

This one was 🔥🔥🔥 Crushed it ❤

[@Als1822]

nice one day 10 week done!

[@cristinitaandco]

My favorite its the glutes!! Thank you

[@alliappalachia7963]

Omgoddess those elevated thrusters got my hammies good!!!

[@chloeusamanont7619]

Today’s workout feels like a treat even though my glutes are saying otherwise 😂 Thank you Heather 😘💜

[@agnesduf3506]

🏋🏽‍♀🔥02/05/2024😍😍😍 HR12WEEK 4.0 DAY 49 SWEAT SESH COMPLETE ! Oh I will feel the gluteal muscles tomorrow!! I hope !!!! 😍😍😍 ! Thank you Heather!!! nice day to you and the whole team!

[@hannahmiles1324]

Loved this one! 21.4.24 20lbs ❤

[@kierancook97]

This glute burn will probably catch up with me tomorrow morning. 😂🔥 Next stop, Day 50! Can’t believe how much closer we are!

[@jiminshin5221]

Done🔥🔥

[@sylviaplaggemars8570]

Wow, absolutely loved that. Thankyou ❤. My hammies are weak but feel they are getting stronger. I did however on circuit 3 last set , forgot to put my band back on lol (was wondering why I was a tad more organised) 😂😂. Heather, is it possible to use a different colour yoga block and the black on black is hard to see ☺️☺️

[@csthomson]

Got more of a sweat on during that, than expected! Felt great!

[@alliterationUK]

Day 50?! No way! Thanks, Heather! We're doing this, people, going for SIXTY!

[@user-fx5hl2qb5w]

Man I did this one of Wednesday and 15 minutes in I realized I was doing the wrong day…have never after 100s of Heather’s workouts have I made that mistake. Workout ended up being nearly one hour, had to get the right one and start over. It was discouraging but I DO NOT quit!! 😅

[@lrivera6364]

WOOZER what a nice fire that lite the glutes.....burn baby burn !!!! Thank you, Heather for all you do to give us this awesome fire....lol