38 Min Lower Body Strength: Day 1 of HR12WEEK 5.0
Heather Robertson- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Lower Body
- Est. Calories
- ~284 kcal
Leg day in 38 minutes: three timed circuits of squats, bridges and lunges with heavy dumbbells, a mat and a yoga block.
Day 1 of the free HR12WEEK 5.0 plan is a leg day: after a warm-up, you work through three lower body circuits of 40 seconds on and 20 seconds off, three rounds each, aiming for around 10 to 12 reps per set. A cool-down closes it out, and the video runs about 41 minutes including the intro.
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Equipment setup
Who Is It For?
Anyone with some strength training experience and heavy dumbbells who wants a structured leg day at home.
Who Is It Not For?
Not ideal for first-time lifters or if you have no dumbbells, since the circuits rely on loaded squats, bridges and lunges.
Key Benefits
Builds lower body strength with squats, bridges and lunges in a timed format that keeps the pace steady.
Things to Keep in Mind
Choose weights that let you keep good form for all three sets, and go lighter on squats and lunges if your knees or lower back complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session