Week 5 Day 4 // Body-weight Tabata Workout // PLUS Core + Glutes!
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- Опубліковано 29 вер 2024
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All kinds of fun stuff in today's sweat sesh! Starting out with a killer Tabata circuit to really get that heart rate up and then we're going to take some time to focus on the core and that booty with an abs and glutes circuit. Let's do this!!
Breakdown: Tabata circuit 20s work + 10s rest x 4 rounds
Core + Glutes 30s work + 10s rest x 3 rounds
Equipment Needed: stability ball + exercise mat or other soft surface.
*Ball size should be chosen based off of your height. I highly recommend using the ball as it provides additional core and stability work but you can always use a bench, ottoman or perform many of the same exercises on the floor.
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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 recommend 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
I am so grateful to have access to a program of this quality. Thank you. We are keeping up and feeling strong
The tabata was great! Now back to teaching remotely....not the same, but you help out everyday with these workouts. Thank you.
When you realise tabata was the easiest one of the lot😹
Haven't try yet
So true
Found the floor work tough
Super workout. Many thanks!!
I’m so glad I read the other comments, I’m not the only person who struggled with the hamstring/glutes section.
Hello from Dublin 🇨🇮
so glad to have this amazing program
That last part, I couldn’t lift my glutes as you. It was like fighting gravity, which muscles do I havs to train tonget there?
Awesome tabata btw
OMG! Glad to hear I wasn't alone! No way could I lift my rear! Not even slightly! I felt the gravity pull also! 😄
That's totally ok! As your hamstrings, glutes and core become stronger you will gradually be able to lift those hips higher and higher! Keep at it :)
I did them all double-legged 😉
me too! I was wobbling all over the place!
@@itsjanetruth same.
Hoo! Those glutes exercises were the hardest for me.. but pushed through it!! Thank you for this workout ♥️
Loved the Tabata workout. Kept me out of breath all the way 😩❤️
Wowwwww
What a workout.thank you
1 leg hamstring curl. Is there some sort of secret to doing these?
I've been doing the 12 week program but I had trouble with this one. The last ones with the Swiss ball were awkward.
Merci 🙏
At this stage, I'm convinced that all the curses Heather received are because of that damned stability ball.
W5d💪🏻💪🏻💪🏻💪🏻done
This is week 37 guys, the tittle is wrong
Not too bad Heather👍😅
Heather I just wanted to say thank you so much for this fantastic program. Your generosity in making this free for all is incredible and I can only imagine the time and effort involved in putting it together. My hamstrings will be feeling this one tomorrow! 😀
Aww you are SO welcome! I'm happy to hear your are enjoying the program so far :)
@@Heatherrobertsoncom :GRATITUDE
Surrey Yoga Therapy n I n n.
It would be nice if you could share kind of alternative exercises for the ones done with the ball.
Rest was my favourite exercise today lol
I’m sure I won’t be able to walk tomorrow from those curls! Ahhhhh!
Oh man... not walking very well after doing this yesterday. How will I do day 5 today!?😩 Amazing though! I feel like I have my own personal trainer!
Thank goodness for the comment section, y’all are making me feel like I’m not a total failure- I could NOT do those 1 legged hamstring curls! I could do them with both legs or with my butt on the ground but not like heather did them! And here I was thinking I had pretty strong glutes and legs... 🙄
I could not do them either.
haha same for me too...
I couldn’t do them either, Heather makes it look so easy 😅
I was not able to them either. Glad to know I am not the only one😆
Me too, I just kept my butt on ground and rolled the ball with one leg..LOL
Single leg hamstring curl! .... I wish I could have taped me doing it. The ball had a mind of its own. Rofl
I too was flailing around on my floor during that move.
Thank god I don't have a mirror.
I had to substitute something else! It was not happening!!
SAME. I had to sub out too!! What the heck I am terrible at those lol
nevermind that....my cat thought I was playing with him...my ball was everywhere!!!
I just couldn't do the single leg hamstring curls for the life of me. Did them all double, but I figured that was better than nothing 🤷♀️
Oh no!!! The dreaded Star Jump!! I was waiting to see when this will show up again 😂 Mentally preparing in 3, 2, 1!
Thanks again, Heather!
Haha you got this superstar 😊💪🏻
Those star jumps def. are a pusher but I kinda like them...weird I know lol.
The star jump is ... breathtaking 😂😂😂😫
@@amaliabarthel3203 haha! It does really take your breath away 🤣 good job!!!
Another amazing workout! I struggled to find alternatives for the stability ball so did one exercice with a pillow which worked and then using my couch! Do you have any other tips on doing the exercices without the ball? Thanks! I'm loving the tabata workout!
Same here 🤗
Me too😅
Use paper plates! ☺️
omg, I prefer a bunch of exercises of 20 sec rather than a few of 40 seconds hahahahah lol I hadn't even complain about the repetitions this time because the time passed so fast!! But let's talk about that singles legs hamstrings curls... I just couldn't do it, it was sooo hard! With both legs I managed better than the first time this exercise appeared, but with one leg was just impossible! Let's keep working to get better
Thanks to covid, I'm home with my four kids in the freezing prairies and this is a highlight of our day. They all do this with me in some form or another and we have so much fun! My kids call you the robot because you just don't stop!
This one was the hardest for me but, hey! I pushed it through!!! Glad I did it💪😀.
Good morning to all,
Done.
Thanks Heather for your sharing.
I wish I had known you more time ago.
A nice day to all
Just when you think things are going smoothly you get hit with single hamstring curls...😩😩❤️
Heather I love the program you put together for us. Thank you! Up until today I have been able to perform all of the exercises or a slight modification of the exercises. That is until the stability ball single leg exercises during this workout. Your workouts seem to progress and challenge but my body was not prepared for the single leg bridges and hamstring strength needed to complete the exercises today. I eventually figured out I could modify with bridges from the floor. The floor bridges are a little easy and the stability ball a little too advanced. Anything you can suggest for in between?
omggg now THIS reminds me why I‘m doing this program. I was literally in a silent scream while doing the one legged hamstring curls while Heather just lay there perfectly zen. _that_ is a level of core strength I want to even come _close_ to one day.
This is a total killer. The best part was reading the comments below and realizing that I am not alone. We were all sweating, struggling, almost giving up, but kept ongoing.
ugh! This was my least favourite workout of the series LOL!! The 2nd of the leg hamstring ball exercises nearly did me in, honestly tried but couldn't do it. Heather, is there an alternative exercise I can do in place of that? Looking forward to week 5, day 5 tomorrow!
I felt the same
You can do single leg bridge or single leg bridge up and down or single leg bridge with a tip toe up and down!
i was about to comment the exact same thing...the killer wasnt the tabata, definitely those leg exercises with the ball...just couldn't do them, hope i dont see them in the next workouts! besides that, super fan of the program!
If you stabilize the ball against the wall, it gives more stability but you'll still be working your legs and glutes! Hope that helps!
Yes thought the same. I tried to do single leg hamstring curl by failed everytime
Before the circuit: "20 seconds per exercise is nothing!"
After the circuit: "I think my heart might explode"
Hi Heather, would you mind making a how-to video about modifications for stability ball movements? Please??? 😭😭🙏🙏The part after tabata-which was perfect- this time felt like cool down to me because I simply ran out of alternatives of similar intensities... 😭
Loved the first half but the stability ball 1 leg workouts were hard to get so I feel like the second half was just me trying to start. I ended up giving up and just doing my own glute things when those were on. Not sure what I need to do to improve those!
Dude that ball was going all over the place on those curls 😂 slowing down the movement helped get better control I found. Thanks for this!!
Thanks for this program Heather. I believe it’ll impact people’s fitness and strength for a long time to come because it is free. Your generosity is much, much appreciated 🙏🏽
Leg hamstring curl 😩 i couldn´t lift my butt, my legs were trembling
What was I thinking ?😂That the second time around this routine would be easier 🤦♀️🤦♀️ Never underestimate Heather Robertson!!!❤️
I love tabata so I enjoyed this so much!
Week 5 Day 4 - Done
Why do I find that Ball Pass Crunch so satisfying to watch? It's like i'm getting hypnotized lol
I think my ball is too big. I cannot control it! I’m 1.80 m tall and the guides said I should by a 75cm diameter ball. But I have the feeling Heather’s is smaller (proportionally) and easier to handle. Maybe I will try with less air. I love Tabatas but it would be even better with Tabata songs 😉
I wish you provided us with an alternate to using the ball. Especially for the hamstrings. I don't have a ball, since I don't have space in my apartment to store it....thank you!
Tabata was easy for me... and all this while I was just scared of the name “TABATA” 🤪
It's my second round of the whole program and guys I promise you, NOW you can do the single leg hamstring curls!! It was much work and pain but here I am again and it feels so good! But still my legs are shaking like hell and your comments are helping me a lot. Thanks heather for making my body and mind fit and strong despite my autoimmune disease! Love you all ❤️
i look and feel like the biggest idiot when it comes to star jumps and tuck jumps....i cannot really do them. Star jumps i barely can get my legs up. I seriously wanted to stop and cry and i can't get my hips up for the last part on the ball. :( I really don't know what else to do to improve star jumps or tuck jumps. Ive tried for years.
"It wasn't so bad, right?"
My hammies disagree 🤣
I think my beautiful 12 year old neighbour (my audience for today's workout) put it perfectly when she said "Maybe it's because she's tiny" in reference to Heather's one legged moves. To which I gruntingly replied "Yes exactly! She doesn't have 10kgs of bum to lift up!" Super funny!!!
I feared tabata.Little did I know. Those abs exercises killed me. But I did it. And I feel so accomplished. Thank you Heather.
It's simple: you're the best ever!!. Thank you Heather. I have the body i want thanks 2 u. Love you.
Absolutely loving these workouts. I am dreading what am I going to do after 12 weeks 😔. Love you 😘
Hamstring curls on the exercise balls were a failure, UFF, but great workout overall!
I am sore from yesterday’s workout, but I still completed today’s workout! This format went so quickly for me, thank you for the varied routines. 😊
I like the tabata! Thought it went by quick and really burnt some calories! However, I did NOT like those glute ones on the ball. I was falling all over the place and it was very discouraging. I’m gonna add an ab and maybe a glute workout to today since I feel like I didn’t accomplish anything at the end
my first time - I didn't finish the traning :( chlip chlip. I can't walk!
I am terrible at the ball balance, couldn't keep that ass up tp save my life with the single leg!!
I am stumped on the glute bridges w/ the ball. I cannot control the ball, I can barely lift into a bridge on the ball. I feel like you have to have a lot of experience to do those particular moves : / They seem a little out of place with the other moves so far in terms of level. Those bridges (esp. one leg w/ ball roll out) are advanced!!
Yes they definitely are a challenge but the only way to get better at them is to practice and be consistent! Check out this vid for a few tips ua-cam.com/video/7i-jHP4aX0E/v-deo.html
OMG! I thought today was the hardest workout of the whole 5 weeks so far! I was dying during those one legged hamstring curls! To a point that I cheated a little bit and will try to come back to this particular workout to do it at 100 % . Congrats to everyone who's come thus far in their commitments of the 12 week program! Heather, you are my hero! I can't thank you enough! I wake up every morning, looking forward to your workouts and while I do curse at the TV occasionally when you push my limits, I want to literally hug you when I'm done! THANK YOU!!!!
done! had a lot of problems with the one leg hamstring curls so I did some more crunches
Dear Heather, I can't thank enough for these great videos. Literally I ended my pilates membership ever since I came across your videos. I LOVE working out at home by myself and taking the time. Your incrediblely informative videos enabled me to do so. What you are doing here is a big service. God bless you and your life journey
omg omg i cant find that song at the end! can someone help pleaseeee??
Me too
Hamstrings are so weak! Sunday morning of 6/28
Absolutely LOVE this 12 weeks of workouts. ❤️ Thank you, Heather Robertson! 😊
Oh I really thought that was great! But my god how on earth do you do the one leg hamstring curl? I was like WHAT? Couldn’t get my butt of the floor 😂 also loved that last song, sounded like Tina Arena. Thanks Heather. I’m a sweaty mess in this heat here! 🙏🏻
I really loved this one. Tabata are awesome. Love that it wasn't all cardio in this tabata. But, if there is, tabata is the way to go. The glutes or hamstrings are on fire. Thank you. See you Friday!!!
Are you kidding me with the hamstrings???? Dang girl
Ok, I'm not the only one who couldn't do one leg killer.))
Phewwww too hard not for me ☹️
I had no clue what "tabata" meant but it wasn't nearly as scary as I thought it would be. Can't wait for a break from the legs and glutes tomorrow! My booty is basically jello.
I thought it was going to get easier in the second half LOL
Loved this workout, although I’m not sure I’m going to love how my hamstrings are going to feel later 😬
tabata was finee, the stability ball made it sucks :0
Week 5 day 4 check in, work out complete
I just came across this program this year and I’m finally on week 5, day 4! This is the longest I’ve ever stuck with a workout program. I’m not going to lie, I can’t do 5 workouts in 5 days, I typically do every other day, so sometimes it takes me a week and a half or 2 weeks to finish them. I’m also staying active on my in between days & just ran a mile under 10 mins for the first time in years! I truly believe this program is helping me in all aspects of exercise, including running and biking.
Killer!! Really struggled with the stability ball but got through it! Thank you Heather! You are the Best!!!!!
2/11/21 Completed!
I loved this workout! Super fun and fast-paced.
Those star jumps, though. Oooweee!
Way to kick my birthday,, thanks ❤️🌺😁
Happy Birthday.
happy birthday!!
My birthday too! Happy birthday to you!
Happy Birthday my fellow Heather Robertson fan! It’s my birthday too. 🥳
Happy birthday
That single leg hamstring curl made me realize how much work is to be done to get stronger! Only on first round of this but I will have to do 2 rounds of 12 weeks to see if I can get better. Thank you Heather! I think I'm going to purchase your nutrition guide today. :)
This workout day 4 week 5 was less sweatier than yesterday ( I still have a enjoyable pain in the bicepses of my arms and in the calfes of my legs. Workout day 3 week 5 is the best 👍💯)
However two exercises were the toughest: "Star Jump"🔥. I tried to jump high and wide-spread legs😤 but I had only little leap🙊🙈. And second heaviest exercise "1 leg Hamstring Curl". There is the balance problem. Whether or no I withstood that challenge! I have favourite exercise of this workout 4/5 "Ball Pass Crunch"🎆
I am very thankful to HEATHER ❤️🏆💟🇨🇦
I did all the 1 leg glute bridges and 1 leg curls but I swear I looked so stupid while doing them LOL I could barely get my butt off the floor HEATHER YOU BE KILLIN ME
These workouts have changed my life. I'm 52 and getting in the best shape I've ever been in. The yoga ball part at the end killed me! I cannot keep myself elevated througout the exercise. Ack! I'll keep trying. Thanks Heather for these programs.
Hi Heather, completed and you are right the Tabata was so quick that I haven't even noticed that it is done. I changed the last exc. with the ball as I was not really clear how to do this properly. 203kcal burned in total. Thank you for this wake-up session :)
O.....M......G!!!! Single leg hamstring curls 😯 I never quit a workout. Today my butt tapped out for me 😢 Definitely got some work to do! What an amazing workout Heather!!! This program is amazing ❤️
Wow! The Spanish Inquisition called... they needed a new implement of torture. I sent them this workout and my exercise ball. OMG.. I never realized how intense the ball makes some of these moves. I never had one before this series. Amazing workout... made puddles of "sweat angels" on my mat!
I LOVE THE WORKOUT AND ALL .. but it's not realistic yesterday we were exercising the legs my hamstrings are killing me, and I couldn't do the bridges workouts all the way through. You should've workout day by day because like this we are just torturing ourselves.. I still enjoyed the rest of the workout and thank you for doing it..
Abs and glutes at the end were a killer but feeling good now.
Yes, just when I thought it was over
👍💪💪💪💪
KILLER! Quite enjoyed the Tabata, but it’s official ... I don’t have any hamstrings on me 😆. My legs just spasmed with the first set of single leg moves, so ended up just doing double-legged moves. Thank you Heather!
Heather...You are strong... girl! Could not do the one leg hamstring curl, did my own thing...I watched modification tape but nothing for this exercise...Heather, could you please add modifications for the stability ball moves...Thank you!
Thank you Heather for the awesome workout and a special thanks to @ruks who held me accountable to not give up - even if I had a crappy day ^.^
I don't know if it's my limited outer rotation capacity in the hips or bad coordination but I simply CAN'T do the star jumps properly. Switched them out with power jacks and frog jumps instead! On the other hand, the one legged hamstring curls went better than expected. The burn was brutal though...!
I knew I was getting ahead of myself when I was able to do all the Tabata moves, even all the starjumps! Then came the ball and I thought "no problem, looks easy". Could not do more than one legged curl. Did not enjoy the glute ball work today!! But, on the upside, I finished W5D4!. Thank you Heather!
WEEK 5 DAY 4 done but kept asking Heather How do I control this ball with 1 leg, she ⚽ won't listen to me? 😅😅😅 But I did it. For sure my inner thighs are gonna be sore tomorrow😅😅😅
Not easy and I left it ALL on the MAT!!
Ok that one was rough!! When pushing off the ball with one leg I had to put a weight on the other side to keep the ball in place! Also (as someone else mentioned) when doing the one leg curls I had to keep my butt on the ground. I really did try to pick it up but I couldn't HAHAHA!! I still felt my muscle working though. Great hamstring exercises! I'm gonna keep practicing those until I look like her LOL.
HEATHER!! The amount of balance you have is INSANE!! How do you balance on the yoga ball during the hamstring curls so easily?? SOS
Missed yesterday , w5d3, so today
Did and sweat alot
Both w4d3 and w4d3 back to back 27 wed and 28 thur may calendar2😅😅😅😅
Wow sweaty,,, worth it.
Thank you HR
I’ve just finished this workout and I had to comment because I’ve been doing every workout of this 12wk workout and loved every single one but the second half of this workout, specifically the glutes section, was disproportionately difficult and I really didn’t enjoy it, I felt discouraged and really think it needs revising because 4 rounds of each of those glute moves is just insane, too much 😓
I got cramp in both calves for the last round of hamstring curls 🙈 Maybe I was doing it wrong....anybody else found this? Really am loving these workouts though, every day being different keeps me so motivated 😊
Those 1 leg hamstring and flutes... WOW!! The burn is unbelievable and unbearable... my butt stayed on the ground..Lol!! Great workout Heather!
Thank you Heather for your generosity and sharing . You are now a household name. And now everyone knows when I say , "I am late for my class with Heather", where I am going and what I will be doing. Your program is great and has kept me coming back for more. However Week 5 Day 4 workout with the leg curls and the ball totally set me back. I could not do it. It would be great if you would share any intermediary exercises that will help perform better.