Day 22: Lower Body Strength (Dumbbell Supersets + AMRAP Finisher) / HR12WEEK 4.0

Get ready for today's LOWER BODY STRENGTH Workout. We are going to power through four different dumbbell supersets designed to work those legs and glutes and then to wrap it up I have a fun Five minute, bodyweight only, AMRAP for you! Oww oww get ready to sweat my friends! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Med (20-30lbs) Heavy (35-45lbs+)
Exercise Mat
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Workout Breakdown:
0:00 Intro
3:55 Warm Up
4:00 Superset One (40s work + 20s rest x3 rounds)
Suitcase Squat
Stiff Leg Deadlift
10:00 Superset Two (40s work + 20s rest x3 rounds)
Hip Thruster
Butterfly Bridge Pulse
16:05 Superset Three (40s work + 20s rest x3 rounds)
Static Lunge (R)
Static Lunge (L)
22:10 Superset Four (40s work + 20s rest x3 rounds)
Side Lunge
Sumo Squat
28:10 AMRAP (5MIN)
Reverse Lunges
Squat
Curtsy Lunges
Jump Squat
33:34 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]

First AMRAP of the program! How did it go team!? 🥵😅

[@raniaabusbeih]

Amrap !! I love this surprise 🔥🔥

[@Isilyal]

Buffff amazing !! 🔥🔥🔥🔥🔥

[@itzelpalacios7305]

OMLegsss!! Amrap??? Dios me ayude!😅

[@siya5890]

Hey Heather how to burn love handles

[@gooogaaa2]

Amrap was a killer, total burn

[@Ross_D-1000]

That AMRAP was a spiritual experience. Stayed with it.

[@samanthaholden3800]

That AMRAP at the end!! What a finisher 🔥🥵 Day 22 complete ✔️😊

[@75JayLady]

burned!

[@laura_hylton]

Boy am I glad we ran out of time before we got to another round of jump squats 🥵 my legs couldn't take any more! I'm proud of myself for keeping pace with Heather throughout the AMRAP section💪!

[@theherbalcarnivore4284]

Haha! I was thinking the exact same thing 🔥

[@nathalieprivat3463]

😂❤

[@jasminewasan5833]

Kudos! I got lapped, haha. But I'm just glad I didn't stop, even if I had to slow it down a bunch 🥵.

[@HuixianChen-ct1mm]

I really absolutely love those AMRAP cardio session right after strength workouts. Would really love to see more of these !

[@MelisaTerlecki]

This is what I like about this program, others programs could become repetitive but this one has not, because it gives you the freedom to add things like amraps!! This program is your best one so far. The amrap killed me but my god it's so satisfying

[@Heatherrobertsoncom]

Always have to keep this team on their toes!!

[@whiterook3114]

Oh boy! The workout started like a walk in the park to a hike in Mr. Everest. LOL! You’re the most brilliant instructor, Heather. That was awesome. ❤

[@alina_s_w]

The fact that I had to pause this video three times to catch my breath and not die doesn’t sit right with me 🤣🤣🤣. I loved this one!

[@jeanavery4451]

First of all, that butterfly bridge pulse was TOUGH!!!! Secondly, that AMRAP??? It was making me sweat from places I didn’t know had sweat glands 😂😂😂😂 Thank you for another challenging workout Heather!!! ❤️❤️👏👏👏

[@MrsRivera777]

😂😂

[@hannaclayton241]

Got a bit cocky with the strength part but the AMRAP humbled me 😅 Another great one - thanks Heather!

[@fivepointsjen]

The butterfly bridge pulse was something else….until the AMRAP finisher!! What a fantastic workout today. Thank you Heather for keeping me strong and fit since 2020!

[@dayanngrammes9283]

🔥🔥🔥🔥 I loved the deadlifts & suitcases squats. I really struggle any sort of lunge. So those are always my least favorite and a personal goal to get stronger so I can add weights. Great programming! 👏🏻🍑❤️

[@gabriellelevesque5195]

The AMRAP at the end was my favorite! 5 minutes to spend all the remaining energy

[@lezliewright1280]

Yes, Heather! I loved this workout! The AMRAP at the end ROCKED!

[@alina_s_w]

I love Lower Body! I can’t wait for this. Also I’ve been loving this series Heather. Thank you so much for this.

[@brendamitchell5030]

I noticed you are more defined and fuller than 5+ years ago is it just age or diet and type of exercise routine thank you and love your dedication to this program and to your viewers

[@EmteeTeee]

Heather has always been slim ... She is DEFINITELY more defined but GORGEOUSLY FEMININE!! Personally I prefer Heather's "look" as opposed to really muscular. Heather is PERFECT :)

[@nona0442]

Since i found you, I found my muscles...im stronger, toned, n no longer so tired after a 12hr shift.❤❤❤.Thank you!

[@beccakays1126]

Day 22 done. Thought about doing the AMRAP 2x's, but then I did it, and decided once was enough, whew. 😅🔥🔥

[@HotteC79]

That amwrap at the end was killer! My legs are on 🔥🔥🔥

[@miriammojica4970]

Loving these combination of circuits! Let's go! 🔥🔥🔥

[@irmarenteria4009]

Loved this one even more! The strength and AMRAP was a great way to end a complete workout. 60 yr old here and holding’

[@hollilynwaite6774]

Started this program a little late, but have kept with it. I feel a huge difference in my body. I wake up every morning excited to workout. Heather, you rock! Thank you for this awesome program! Loved the AMRAP!

[@lethabovacu4093]

Loved all the exercises. I think I might have to go up in weights and it feels good 😄celebrating the small wins

[@amycox3294]

❤‍🔥🔥Loved this one! I always enjoy legs the best. I loved the AMRAP at the end, really made my legs burn. I got almost through 7 rounds. Thanks!!

[@_gyong_]

Heather🫶 Your workout program is the best!! I've never seen such quality.🥹 It's the best!!!👍👍 Please continue your workout program.💕 Thank you so much for allowing me to do your workout on KZbin.🥰

[@juelclyne7392]

Wow Heather don’t know who I think I was doing both yesterday’s and today’s workouts back to back 🔥🔥🔥🔥🔥🔥🔥 is all I got to say

[@Heatherrobertsoncom]

Wooo now that was a bold decision!

[@lcoyotes]

Weekends are too busy for me, so I always do five workouts in a row. By the end of the week I’m utterly exhausted. Mind you, the warmups alone are tiring for me. I always wonder how I’m going to keep going. I’m not doing this for fun!

[@Gymrat-ul8xs]

This lower body workout was killer. Love the 3 rounds of supersets!! The AMRAP was KILLER!! 😱 But I loved it! That's a great finisher!! My legs are spent. I love your routines Heather, always challenging and NEVER boring!! ❤❤ Keep them coming Heather.

[@sumavinjeta]

OMG, that AMRAP at the end! Tried to follow Heather's pace ☺ Thank you! ❤

[@jcammish6689]

🔥🔥 What just happened?! 🔥🔥 My legs are like jelly and those AMRAPS...my first time doing those and I have no words 🤐 Wow 😮

[@Yor6ure]

My ultimate favourite- 3 rounds supersets.Thank you for this , my body loves these arrangements!

[@user-db5tb2mm9x]

Heather, thank you for the amrap and thank you for an other perfect workout! I am always standing for combining cardio and strengh in one session. I find it's the best way for myself to exercise .

[@BaMaJs03]

Day 22 down the hatch! 💥 Fire is RIGHT 😮 Thank you, Ma'am!!

[@laurenbrousseau3207]

I don't peek at what's going to go down in the workout, I just trust Heather and jump into it. Having said that, I felt blindsided by the AMRAP at the end there...... WOW!

[@Heatherrobertsoncom]

Surrrprisssseee!

[@marcuscheng2507]

So amazing you are on Day 22!! Keep up the amazing work Heather!!

[@andreaescudero5522]

One of my favorite workouts. Thank you 😊 Heather. You are the best!!

[@mabelynlien]

This looks like it’s going to be a burner! Can’t wait🔥🔥. Week 5 is off to an amazing start! 👌🏼👌🏼💕💕 Thank you Heather 💕💕

[@NatalieJurkovic]

Those butterfly pulses!!! 🦋🔥🔥🔥

[@itsjanetruth]

❤‍🔥definitely feeling my favorite 3-peat burn. Upped the static lunge weight so REALLY felt the sweat pour in that one and then the AMRAP at the end!!! perfect sweet-sweat finisher! thank-you!

[@CharlotteBCredle]

LOVED the AMRAP! Excited for day 23!!!

[@Levernis]

Feeling refreshed. Always love working out with Heather. Love you Heather.

[@lezlig8349]

Any type of Squats and lunges are always my fav. The AMRAP was 🔥 ❤

[@WafaaGorGees-tz9qf]

Whew that last one was killer!!!! I loved it 😍 awesome sweat session today! thank you so much ❤❤❤

[@jeninehoefler3014]

The AMRAP at the end was great! It really got me to 'empty the tank' by the end of the workout. Thanks so much, Heather!

[@bt_fitness953]

Wow... The last 5 minutes AMRAP is fantastic and great.

[@jattiinaction1]

I absolutely love your workouts! I know your workouts say they take 30 some minutes but it usually takes me an hour and I'm dripping sweat by the end!!

[@MTfigueiredo]

Oh my, that was no joke! Sweating buckets by the end🥵 that AMRAP finisher was a killer for those legs!! Saving this to my favorites💜 (burned 219 cals on my fitbit)

[@joannekyle4865]

Wow!!! Needed extra stretching after that😃

[@teresitavelazquez2635]

Wow That AMRAP at the end was awesome! I loved it! ❤

[@MoMoHSmith]

Wow! That 'finisher' finished me off! Leg pump for sure!!!

[@evazalen4791]

Great lower body workout - 2*16kg dumbbells for the suitcase squats, lunges and deadlifts, 1*18kg for the side lunges, 24kg for the sumo squats and 34kg for the hip thrusts/bridge pulses. Felt amazing 💪🔥

[@k.johannavarela2825]

Waaoooo, me 3.5 kg for all :(( That is the reason maybe my booty won't go up 😢

[@evazalen4791]

@@k.johannavarela2825 Everyone does the right level for them, you can build up to more if that is your goal. I've been strength training for 5 years - I definitely didn't start at these weights!

[@francescoebisu4840]

One of the my favourite. Thank you Heather for this Cardio Finisher!

[@larapinnix5147]

🔥🔥🔥Great lower body workout! That AMRAP…what an amazing finisher! Thank you, Heather!! You inspire me like no other❤

[@Heatherrobertsoncom]

Way to power through it!

[@jolene8014]

Loved the two different formats in one workout! Thanks Heather!🔥

[@HannJuracek]

I think you lapped me a couple of times during the AMRAP finisher, but I love your workouts! I've been working out with you for six years - you always surprise me!

[@rebeccarichards5023]

Looking forward to this tomorrow morning. 😊

[@rupkatharoy2531]

WUHOOOO!! super psyched to dive in! AMRAP! loving the variations!! 💪🏼🔥🤩

[@gooogaaa2]

That was a killer workout, heart rate racing,, thighs burning 😂, the finisher,, finished me😂😂😂, overall, loved the sesh.

[@user-zm8ys8pv5h]

Great finisher!!! This is definitely one of my favorite workouts from the program. Keep them coming!!!

[@paoania]

This was an awesome workout. Thanks as always, Heather , you are so appreciated!🙌

[@sibelgokbulut7745]

What an awesome workout... supersets followed by an AMRAP...Thank you Heather. Your are fabulous❤

[@tabathaogost4982]

YAAASSS i'm excited for this one tomorrow! I love the the pace of the program, how's it's been increasing the intensity. Level 2 let's go!

[@jenscloset]

Perfect! I also did the upper body workout today!

[@user-ne4qn3uo1d]

Awesome workout Heather and that last part was off glass thank you so much❤

[@denicedancasey]

I loved this! The super sets plus the AMRAP combo were great Heather! Thank you! ❤❤❤

[@75JayLady]

Loved the supersets, loved/hated the AMRAP! Thank you Heather!!!

[@bonniebrown9969]

Love love love that your incorporating AMRAP into the program ❤ my legs are extremely toasted after this one. Fabulous 🔥 thanks heather ❤❤

[@robynharrison9682]

🔥my favourite workout so far! I love deadlifts and sumo squats the most. The AMRAP was killer and now I’m sweating buckets and I love it!

[@triciawainwright7054]

I’m about to hit the garage for day 22!🔥❤ AMRAP is one of my biggest challenges ❤❤ I’m excited and ready!!! ready let’s do this!🔥❤️

[@pilargonzalez8238]

Fabulous 🎉 my favorite, those last 5 minutes AMRAP 👏👏👏

[@michelleevelynt]

Never thought I’d look forward to a plain ol squat. That was killer! Ty HR!

[@colleenbreault4136]

loving all your workouts looking forward to AMRAP tommorow !!!!

[@jennifero5347]

Did this one today since I didn’t have a chance yesterday. I struggled with the third round of static lunges as well as the finisher but I’m so happy to see you added one- it was great!! ❤

[@lilyarfithalov5082]

Thank you, Heather! The final AMRAP really got that heart rate up!

[@jackieiseman6499]

OMG Heather !! I was just thinking about how much I missed your AMRAP ! Sooo good !!

[@eloiseg2]

I loved the supersets!! The AMRAP was a total killer, but a great challenge. Thank you, Heather!!

[@triciawainwright7054]

🔥🔥 killer leg routine all the way through!! And to choose a favorite, love them all but today I enjoyed the static lunge into the sumo squat ❤ it’s what led me into the AMRAP and gave me a push!!❤🔥 Happy day 22!!!!

[@certificacionesdeingles]

🎉🎉 Congratulations! I love 💕 your workouts! Your butterfly hip trust healed my escoliosis backache. 😊 Thank you!

[@jinnyferrari7178]

Loved this workout - the format was spot on with 3x each exercise and the finisher 🔥 (there it is!). To be honest - I am not very good at staying for the cool down & stretch rushing to get into the shower & get ready for work…but stayed today. Much needed after this workout. Thanks, Heather ❤

[@bevmansfield5515]

🔥i like the suitcase squats and the last circuit. Thannk-you Heather!

[@veronicablaha9728]

Loved this session! I love the structure of this program, because it allows me to progressively overload in each round. Sticking to the instructions to try to increase weights Ex. stiff leg deadlifts, sumo squats, & static lunges with 15kg, then 17.5kg, then 2 x 11kg for the last round. Feeling fantastic now!

[@katyhull8497]

I felt amazingafter this. Loved the AMRAP extra and the butterfly pulses - soooooo deep. Thank you!

[@amber-dent]

❤️‍🔥🔥 Favourite exercise was Hip Thrusters today! And the AMRAP at the end was amazzzzinggg 🤩 Thank you so much Heather!!

[@patrickacolifloresvillasen1731]

Thank you, Heather!

[@glemily62]

🔥🔥 That ending is so spicy!

[@lindsaykalaway4563]

Those jumps squats at the end🔥🔥🔥 Getting stronger 👊

[@lyingapril]

the amrap nearly killed me i wanna do it again 🔥

[@sandyjellema7599]

Loved this one! TY HR

[@sandyjacobson2890]

Hard core!!! Loved every minute of it!!

[@kathrynkopple7899]

Favorite exercise... it was all good. I enjoyed the the AMRAP finisher after upping my weights for this round. Thank you!

[@heatherpurvis2792]

That was amazing! I am noticing that I can do more than week one and two. I feel the strength in my legs!!🔥

[@juliek.2237]

Wow, that was good! I loved and hated (but mostly loved) the AMRAP! Can’t wait for another one!

[@alphabelen9811]

🦵🦵🔥🔥🔥 Amrap towards the end love it. Deadlift and hip trust is my fav❤. Thanks again Hr! ❤❤❤

[@ShesGottaFastCar]

OMG!! love the AMRAP at the end!!

[@heidihunter9347]

Love love the superset ❤

[@user-vg5wj1sc8u]

The last 5 min were total ❤❤❤ thank you heather 😊

[@audreyquigley8743]

Brilliant loved it. Hated and loved amrap...5 mins is totally survivable ❤ butterfly 🦋 thrusts were awesome,chatting and opening the hips too

[@lariceneves4022]

Perfect, I really like this one!

[@jenneannorris]

Wow!!! Loved this session. 🎉❤

[@CharoOficial]

Excellent program 😁😊💪

[@susanheath2333]

Loved the AMRAP finisher!!! My legs are def going to feel this one tomorrow!