43 Min Glutes & Hamstrings: Day 21 of HR12WEEK 5.0
Heather Robertson- Duration
- 43 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~301 kcal
Glute and hamstring day in 43 minutes: three dumbbell circuits and a curtsy lunge finisher, with a mat and yoga block.
Day 21 of HR12WEEK 5.0 is part of phase two, with heavier weights and a slower pace aiming for about 8 to 10 reps per set. After a warm-up come three circuits of 40 seconds on and 20 off, three rounds each, with deadlift, side lunge and bridge variations, then a 5-minute curtsy lunge leg finisher. The video runs about 43 minutes.
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Equipment setup
Who Is It For?
Experienced lifters with dumbbells, a mat and a yoga block who want a structured glute and hamstring session at home.
Who Is It Not For?
Not ideal for beginners or without heavy dumbbells, since it relies on loaded deadlifts, lunges and bridges.
Key Benefits
Builds glute and hamstring strength with heavier loads, controlled reps and a burnout finisher for the legs.
Things to Keep in Mind
Choose weights that let you keep a neutral back on deadlifts and steady knees on lunges, and ease off if your lower back or knees complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session