Day 7: Booty & Thigh Toning (Ankle Weights Workout) / HR12WEEK 4.0
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- čas přidán 15. 08. 2024
- Today we tackle a series of BOOTY & THIGH TONING exercises! We are lightening the load today using just a set of ankle weights for resistance - but don't worry you can still expect to feel the burn during this lower body workout! The focus is on intentional movement and getting in those higher reps. Let's gooooo! #HR12WEEK #homeworkout
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Equipment Needed //
Exercise Mat
Optional Ankle Weights (1-5lbs each)
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Workout Breakdown:
0:00 Intro
0:45 Warm Up
3:45 Circuit One (40s work + 10s rest x1 round)
Glute Bridge
Single Leg Bridge Kick (R)
Laying Side Lift (R)
Front Lift (R)
Reverse Circles (R)
Side Bridge Lift (R)
Glute Bridge
Single Leg Bridge Kick (L)
Laying Side Lift (L)
Front Lift (L)
Reverse Circles (L)
Side Bridge Lift (L)
14:00 Circuit Two (40s work + 10s rest x1 round)
Step Squat (R)
1.5 Side Lunge (R)
Sumo Pulse
Curtsey + Kick (R)
Pulsing Lunge (R)
Rainbow Kick (R)
Step Squat (L)
1.5 Side Lunge (L)
Sumo Pulse
Curtsey + Kick (L)
Pulsing Lunge (L)
Rainbow Kick (L)
24:15 Circuit Three (40s work + 10s rest x1 round)
Donkey Kick (R)
Hydrant Kick (R)
Kick + Tuck (R)
Rear Pulse (R)
Bridge March
Bridge Pulse
Donkey Kick (L)
Hydrant Kick (L)
Kick + Tuck (L)
Rear Pulse (L)
Bridge March
Bridge Pulse
34:15 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 - Sport
Lighter weight and high reps is on the menu! Drop me a 🔥 below if you were feeling the burn today!!
Hey girl :) resistance bands OK instead on ankle weights? And if so, I'm assuming light weight?
hey Heather, can we use resistance bands instead of ankle weights if we don't have them?
Ooh I can already tell this one is going to burn! 🔥🍑
Am I the only one who notices the schedule does not match the days? I thought today was back and triceps??
🥵❤🔥💯🔥
Who else wants some HR stickers to add to their coffee mug/water bottle collection? Anybody??
Oh now that's a fun idea!
🔥🔥🔥
OMG yes! And they should say “I (barely) survived #HR12WK” 😂
🔥
I’m a living testament to not needed ankle weights to still feel the burn! 😮
Ha, ha…me too 🔥
me too!!! my sincere respect to everyone who muscled through with ankle weights.
Ah ah all of it,but I am not sure I'll be walking tomorrow!@itsjanetruth
Same!
Lol ❤
Every day of this series is like a gift for the body. I love how every single muscle is targeted. Look forward to each day's workout. Your form is amazing!
Thank you so much!
me tooooooo!
Well said ❤❤❤
Heather, you were not lying about this series!! I have been following your programs for a couple of years now and this is by far the best one yet!! Exactly the program I was looking for and today brought the 🔥. Thank you 🙏🏻
Wow, I could feel it even without the ankle weights. Phew all of you doing it with the weights... hats off!!! 🔥🔥
I really appreciate how you put out the workouts the day before so I can see what is needed so I can work it into my schedule. If it's using heavy weights, I know to go to the gym that day. And lighter weights, I can do at home. Thank you, Heather!
Yes! That was what I was thinking when I scheduled this. Gotta make a plan!
Yes totally agree. This is what if do also!
Catching up on the program here. And when I saw that Day 7 asked for ankle weights, I thought "Dang, I don't own those." After finishing the routine without them, now I'm thinking, "THANK GOODNESS". I might have died with any added weight. Nice one, Heather!
🔥🔥🔥 Heather, I don’t think you understand how strong you make me feel mentally and physically! Thank you for all you do for this community ❤
Loved that nothing was repeated. I'm going to feel this tomorrow!! We appreciate you!!
I had no ankle weights, and the burn was so real. Love you Heather ❤
Really loving this program. Just finished Day 6.
I didn't have ankle weights 😭 but I used a resistance band for some of the exercises ❤
Just use your body weight if you don’t have ankle weights
Same! It worked nicely!
A resistance band is a perfect alternative!
Same here!!! 👊🏻
I did also
I’m loving the posts you’re adding in Instagram which give pointers - you’re covering everyone from novice to expert. There is so much that can be missed, the subtle things, like where feet are placed, or if we bend knees during some moves or if we need to use only hands to elbows for others. You’re taking the time to educate us all on proper form, which is just as important as the actual moves. Can never thank you enough, Heather. God Bless!
This was my favorite so far---of all 7 days! Lol! It was challenging, yet still very doable with just the right amount of burn where I could DEFINITELY feel it, but still complete the workout with good form. I also liked the isolation of this muscle group. I also didn't have ankle weights, but can attest to the fact that you don't need them to feel every minute of this one.
Thanks as always Heather!! :-)
Heather, thank you very much for all the effort you exert to bring us a gift to our lives. I am very grateful to you🙏
Wonderful music, particularly for the cooldown. Thank you Heather!
Lower half definitely on fire, thanks for another great workout Heather! 🔥🔥🔥🔥
🔥 very similar to my first workout “routine” in what they called a “spa”, now known as a gym! I had a kick ass booty then.. I did these exercises everyday… but I was 20 then.. now almost 68… ✅👏👏 kicked my booty.. Thx Heather Robertson
I used dumbbells whenever I could. Loved this one! Week 2 day 2 done!
Me encantó este tipo de entrenamiento para el glúteo, se siente el ardor. Gracias HR.
No joke of a workout Heather!!! Thank you !!
Ohhh…what a hard workout!!! It’s challenging but I like very much!! So good! Thanks Heather!!!
Day 7 completed! Feeling the burn in my thighs! 🔥 🔥 🔥
I enjoyed doing all 3 circuits. Thanks Much Heather ❤
Thank you Heather! You are the best and so motivating. Thank you for the health you are giving everyone and the strength we are gaining inside and out!
Hanging out here with y'all feeling the burn! My husband has been joining me for awhile- he has PD so the strengthening, balance challenge and mobility are SO important to us. THANK YOU HEATHER for keeping us moving for the long haul! STRONG is the new skinny! 🦾
I don't have ankle weights but just fyi, you can easily get creative a bit with a band (for the 1st and 3rd set) or even some weights (the 2nd set). It felt good!
Just finished this one and I think that was my favorite workout of all time. I focused on slow movements, mind to muscle connection, and I’m dripping in sweat with muscles shaking. Feel absolutely amazing. New subscriber & im SO happy I stumbled on Heathers channel.
🔥 My face is covered with sweats, and i can feel the burn. I wasn't going to workout because I can still feel the pain in my arms from Day 6 workout and i felt tired today. Since its not include arm exercises I did this workout day 7. Some exercises are difficult to do because my space where i wokrout is small and some exercises i have to modify because of the pain or burn. I focused on pushing myself to do the exercises that I think focuses on thighs because i don't feel like pushing myself to exercise that focuses on booty but i still do it since its included in the workout 😅. Thank you so much for making this videos and challenges.
✅ DAY 7 Done - May 8, 2024
This was amazing!! And I loved the cool down stretches so much ❤️
Love a video with some ankle weights. Fabulous workout. Thanks!
I’m loving these workouts!!
Yay! So awesome to hear that 🙌🏼
Definitely felt the burn!!!💯🔥🔥🔥 Thank you Heather you definitely push me to be better ❤
🔥Awesome workout H! I feel great
Day 7 has been my favorite workout so far…I love working the buns & thighs, and giving them a little love with some great, rewarding stretches at the end. Hope to do more of these workouts throughout this program. Thanks!
I didn’t have ankle weights so I used a booty band when possible- just like in your other glute workouts -and felt the burn!
Whew weeeee Heather. Who knew 5 pound ankle weights could set that big of a 🔥???? Thank you so much for the variety! I'm loving 4.0 so much.
Fire 🔥
I’m 6mo post partum and I’m so grateful for this program
As always, Heather outdue herself! My legs and thight defenetely feeling the pain and I did not use any weights. I can't imagine if I used any. Day 7, done!
❤❤I am in love with this HR12WEEK 4.0 program. Every day, I can feel my muscles working and feel look forward to the next workout day. It's amazing. Thanks ! Thanks! Thanks!❤❤
I love your workouts!
That was tough and I didn't even have ankle weights!! Thank you Heather!! I needed this!
Really liked this! First time using ankle weights. Definitely feeling the 🔥!
I loved today’s superset triceps and back workout and I, like you Heather, am not always keen on working my triceps. But I did love the routine today and looking for arc to this one for to.orriw! Thanks again!!! ❤❤❤
Awesome-I did this with a one pound pair of ankle weights and this burned everything down below. Thank you!
Love love love . This took me back to leg days at the gym many moons ago. It just flew by. This program so far is amazing, exactly what my body needs. Thank you, Heather. Oh, I used 1kg ankle weights on each leg , which were just the right weight for me to complete the program without stopping, and yes, I did feel the burn .
🔥🔥 🔥 this is my favourite workout of the 4.0. I'm walking funny tomorrow 😂
Heather. Loving this series. .. soooo much more & routine ❤
Thank you, thank you, thank you !!!!! It was amazing as always . ❤❤❤❤❤❤❤
This eas exactly what i needed yesterday. I was a little loeyin energy but still wanted some movement so this came right on time!
Good one! I used #3 ankle weights! My first time trying them! ❤
Yay love using ankle weights thanks heather ❤ this one looks like a burner 🔥🔥 can’t wait to
Feeling the burn for sure; swapped out the ankle weights for resistance bands, donkey/side kicks with 8lb dumbbells, awesomely deceiving workout! 1/18/2024!
Great workout if you don't feel like lifting weights. I like that all workouts in this program are no more than 45 minutes or even less. It always encourages to exercise as I think it won't be long!
Awesome to hear!
I didn't have any ankle weights but whew every set I was just sweating and boy oh boy do I feel the burn down there! almost 1/2 through the week!
❤🔥❤🔥❤🔥❤🔥 WOwie.....felt the burn!!!! Thank you so much for your amazing work out. Changing it up and keeping it fresh. My husband the whole time was saying all the activities this will help us do stronger and more of; ski touring, ice climbing, skating etc. Thank you!!
Yesss! That’s a perfect way to put your strength and energy to use!
These are my first workouts with you (started this playlist on day 1) and I am loving it. These have been the perfect combination of challenging while still feeling manageable and I love love love love that you don't ramble throughout which means I can listen to something else in the background. That fact alone makes the experience way more enjoyable for me. I also appreciate seeing you struggle, usually at the same times that I'm struggling. Thank you for these!! I am now looking forward to my workout every day. (And shout out to Hannah Alonzo's channel for recommending you as a non-MLM alternative to BODi, and whose videos I'm often listening to while doing these :D)
What a nice change of pace with barre/Pilates inspired moves!! So happy to put on some cute ankle weights again to channel my inner dancer😂🩰
I don't have ankle weights so I used dumbells and resistance bands for most of the moves, and it was great, really feeling that 🔥!! Combined it with day 9 and was perfect (burned about 200 cals with day 7 and 360 cals on total on my fitbit)
It's been ages since I used my ankle weights. Butt workout from every possible angle. How did you conceive such a plan Heather? Thank you tons. I loved it and underestimated a lighter weight lower body session. ❤❤❤
I don't know why I thought it was going to be an easy one 😅 great workout Heather! Thanks!
Just finished day 6. Every day of this series is like a gift for the body. XD . I'm learning English.
Found u in 2020 and still love doing ur workouts. Thank you for making them. ❤
Yass 👏 thanks so much for sticking with me 🙏🏽
Hey, can we use resistance bands instead of ankle weight?
That's what I am going to do !! 😁
Me too, will use resistence band instead
If that is what you have, absolutely!
I've waited a long time for this! So happy to have this wod. There are days when I need a light weight situation. Thank-you!
I liked the toning focus of this workout. I did your 15 minute HIIT workout right before this for a little extra burn. (Note to self: next time add resistance band and/or weights) Thanks, Heather!
🔥Yes, I feel it, even WITHOUT the ankle weights! Had to stop, then continue for some of the moves as it was too burning. Wasn't quite sure the proper form on that kick & tuck move though. Overall, great leg, outer thigh workout!
excelente! cada día mejor, muchas gracias
Well! I did not think that would burn as much as it did! 🔥 I used my booty resistance bands and a 10kg weight and I’m on fire!
More like this!! Loved it!
Oh my. I felt that. Sloowww burn. Then i added HR 10 min lower body hiit. OK. Now im walking very slowly. It was great. Fire
🔥I loved how the workout kept moving continuously but targeted each move so well🤩
Omg, I just joined you, I guess better late than never 🔥🔥🔥
First time using ankle weights, I really enjoyed it. Appreciate you always mixing things up for us!
Hi dear Heather today was wonderful. Gracias por tu generosidad de compartir tus videos. A lot of hugs from Chile
Feel the burn!!! Buns of steel forged by Robertson fire. Thank you so much. Thank goodness my boots have no laces. Love from Toronto, Canada
THIS workout was magnificent, excellent, and amazing! ❤
Definitely felt the 🔥🔥
I m jelloed there.. challenging and fun at the same time! Thank you 🙏❤
Love ankle weights sessions! Thank you🙏❤️👍
I am loving these routines. I'm feeling the burn in parts of my body I didn't know about. Thank you! 🔥
Day 2 week 2 complete ✅
Lower half on fire, definitely felt that, thanks Heather!🔥🔥🔥
Omg yes def felt that 🔥 Love your workouts. I used 1kg ankle weights. See you tomorrow. My arms ares till sore from yesterdays one 💪😂❤️
Leg workouts are my favorite. I don't have ankle weights but will use the band instead. Feeling this workout.. Challenge accepted and completed.
I didn't have ankle weights and I still felt the burn! I added a band for the last set for more resistance!
I my goodness this is my absolute favourite workout. Thanks a million Heather. ❤
Thank you, Heather!! I am enjoying this series very much!! I don't have ankle weights so I used my mini loop resistance bands. Worked like a charm!! I absolutely felt the burn today!! 🔥❤🔥
I know I am late to comment as I don't do these on the day she posts. I didn't have ankle weights but I used bands and it was still a burner workout. thanks
wow that was super
I was trying to avoid doing this workout my 💪 still sore from yesterday and I feel muscle cramps. But I got it done 😉 Day 7 ✅
Day seven is complete, my booty is so burning🔥but I had a lot of fun.thanks Heather 👍
The BEST booty workout ever! Thank you as always Heather for your inspiration and hard work!
🔥 The burn is real! Day 7 my own pace COMPLETE ❤
Definitely harder than I thought it would be! Knowing you Heather I should have known better! 🤣💪🏻
Felt that burn...even without the ankle weights. Day 7 was fire. Thank you HR
Amazing workout. First time using ankle weights and listen I felt the burn❤🔥❤🔥. Thanks Heather, you the best
🔥 🔥 used 5lbs ankle weights for this one and absolutely enjoyed every minute of it! Thx Heather ❤
I loved this one ! No need to change weights I felt like on vacation 😅 by the way this outfit is BOMB 💣