DAY 12: Booty & Thigh Workout // FIERCE 2.0
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- Опубликовано: 15 июл 2024
- It’s day 12 of my Fierce 2.0 workout series and today we are targeting the lower body specifically the BOOTY & THIGHS. We are starting with some glute activation - You can include a mini band here or perform these movements with just your body-weight. After warming up the glutes we will dive into a series of strength circuits designed to target the booty, hamstrings and inner & outer thighs. Grab your gear and let’s do this! #HomeWorkout #bootyworkout #fierce14
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Equipment Needed:
Dumbbells: I used 15 & 30lb sets
*Optional Booty Band (I used medium resistance)
Exercise mat or other soft surface. The Mat I use: bit.ly/3Eknkl8
Workout Breakdown:
0:00 Intro
0:35 Glute Activation (50s work +10s rest x1)
Side Steps
Glute Bridge
Single Leg Bridge (R)
Single Leg Bridge (L)
Butterfly Bridge
Bridge Pulse
Rear Lift (R)
Rear Pulse (R)
Rear Lift (L)
Rear Pulse (L)
10:52 Circuit One (45s work + 15s rest x2 rounds)
Kickstand (R)
Kickstand (L)
Stiff Leg Deadlift
16:52 Circuit Two (45s work + 15s rest x2 rounds)
Side Lunge + Pulse (R)
Side Lunge + Pulse (L)
Side Lunges
23:10 Circuit Three (45s work + 15s rest x2 rounds)
Split Squat (R)
Split Squat (L)
Reverse Lunges
29:10 Circuit Four (45s work + 15s rest x2 rounds)
Sumo Squat
Sumo Deadlift
Sumo Pulses
35:10 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 
Хобби
Thank you for doing this fierce workout routine. I just did the 12 week challenge two times in a row, I still cannot believe what I see when I look in the mirror. I have never been able to work out consistently my entire life… I would go to the gym a few times then stop. After my second child I was just unhappy with my body and I was looking for workouts to do at home but you never know where to start… Then I found your 12 week challenge. It’s exactly what I needed… Some thing completely laid out for me and I started… And I didn’t stop. My husband praises me every day and cannot believe how I’ve transformed my body and it’s single-handedly by doing your exercises. My arms have muscle, it’s crazy. My legs are super toned, it’s incredible my before and after. If you didn’t have this free 12 week program and all your others, I would have never been able to do it. I would never have time to go to the gym and even if I did I don’t know where to start. The funny thing is I actually work at a gym. My regulars that come in are blown away at my transformation. They ask me who my trainer is. I didn’t know what to do after your 12 week challenge so I just did it again, then you uploaded these and it’s perfect. They are more difficult and the challenge I need. It sounds cliché but you are literally changing lives. Thank you for providing all of this for free
Heather you are an exceptional trainer
Truly she is❤
8:03 pm from this little corner of the world. I found the energy to complete day 12 and I don't feel tire I am FIERCE!..... LOL.... Thank you Miss Heather 💗
I liked the glute activation series in beginning. Really helped with better form with rest of exercises.
Absolutely loved the variety and change and burn. Thank you for your creativity and expertise!
This one blasted the negativity in my lower back away. Feeling great! :) Thanks a lot, Heather
Liked the breakup of glute activation and then leg strength!!
Wooooow. My legs are still sore so this was difficult. With that being said, I still pushed myself with my heavier weights, didn’t quit nor pause and I feel fantastic. Heather, it’s a love/hate relationship with you and my sisters but our bodies look fantastic thanks to you… and nutrition. TY HR!!!!❤
This was one of the best workouts you have Heather❤️ just wow
I'm loving fierce 2.0!!
Thank you for all of your workouts. You are amazing. I exclusively do your workouts from home and have never felt like I needed anything else. Now being a mom I love them even more because I can get an amazing workout in during a nap from home! Thank you ❤️❤️❤️❤️
Fire on the legs but the cool down was pure sweetness. Thanks HR
This workout was so amazing!!!!
Thank you heather you’re incredible 🥰
My legs are so doneeeee 😆🫠
Love this workout Heather! So proud of you!
Thank you once again MS HR😘🙌👏👏👏👏❤️❤️❤️
thanks for this amazing workout ❤️
Wowza no games with this one that’s for sure 🥵thanks for the reprieve yesterday I needed it to tackle this one 🔥🔥🔥 awesome workout Heather really love this program sad it’s almost over 😢
I am loving these workouts!
Excellent layout. Just when you think you can't go any further, it switches just a bit to get a tiny bit of rest. You are amazing!
I have really enjoyed this challenge! Surprised I can keep up. I look forward to seeing what comes next! Keep up the awesome work!
Favvv lower body to date. Love the incorporation of the bands.🤌🤌🤌 Pop off sis!!! 💯🔥
Equal parts enjoyable and killer! Thank-you, Heather!
Perfect form throughout! Love the format with no talking, all work 👍💪
My most fav video for leg workout..my glutes and quads are on fire after this. Thankyou so much heather… you’re the best ❤
Thank you for your workouts! Appreciate your content and for motivating all of us to get moving :)
You are so welcome Jess!! Thank you so much for working out with me today. Your support and generosity mean the world to me 🙏
Wow! This workout is no joke. I loved it. But my mini band never stays on properly. I substituted with ankle weights instead. My buns are on fire🔥🍑👍❤ Thank you so much Heather 😁
Are you using the rubbery mini bands or the stretchy fabric ones?
@@yolanda.s7033 I'm using the rubber ones. It stays on for some moves but with others it keeps rolling down. It's kind of annoying to stop every few minutes to adjust it.
@@cynthiamiller9413 Yeah I had the same problem with those. Try the fabric ones, way better.
@@yolanda.s7033 Hey thanks 👍
Thank you, Heather! I really love these types of workout.
Yep, buns and legs on fire 🔥. Such an awesome sesh. Thanks Heather.🙏💪❤
The best trainer I have found in RUclips! I love your work girl! Thanks a lot for doing this 🤍
Amazing Day12! Thank you Heather 🙏
Yesssss!!!! My favorite wourkout !! Go gooooo 🔥🔥🔥 Sensei love youuuuu 🙇🏻♀️
Saved this for Friday leg day!! WOW!! Burn, burn, burn. My legs🦵are shaking like Bambi on ice video😅. Each exercise took me to failure mode every time.
Tougher than I thought it would be. Glad I did it!! 🙌
Thank you for this targeted workout, great intensity! 😊
this was veeery challenging yet i completed it with several pauses. saved for another try soon. thank you s o much Heather!
Awesome workout!! Thank you Heather!!
I came across your channel and omg I just loved all your workout...exactly the way I wanted my workouts to be...very well organized programs and amazing music...lots of Love from India 🇮🇳 ❤
Thank you Heather for your time
Ready set go go go!!!!🥰Thank you Heather🫶🏻🫶🏻🫶🏻
Loved this one. Super sweaty and feeling my glutes and quads 🔥
Happy to get to the streching part! A must after that session!
Another killer workout!! 🔥🔥
Burn baby burn! Great workout Love this series. Thank you Heather!
Loved it!!
i am so in love with Fierce 2.0!
That burn, wow amazing, thank you Heather
Feeling good, enjoying all these workouts 🏋️🏋️
I made it through!! Thanks Heather!
This was awesome! I love using the band ans weights together..I definitely have wobbly legs. Thanks x
Thank you! Truly enjoyed the variety of movements.
Amazing workout! Thank you ❤️
I mean, Heather this is one of the best structured workouts on RUclips that I've seen, Congratulations and Thank you for your videos 🤍🤍
Wow Isa, thank you so much for that ! ❤
Oh my days,it was difficult. Also I am battling a bad cold so my strength wasn't great ,hopefully next time I will feel much better and slowly got to the end.Great sesh 💪
Awesome session ! Thank you so much
Loved this variety
Coming from the east coast of Canada, Heather that was one of my favourite leg workouts that you have produced! Keep up the fantastic work :-)
Those Split Squats using a yoga block changed thing up!! Yep that was effective. Thanks Heather x
All completed, thank you Heather x
Great exercises with Glute activation and Standard exercises
Killer workout 😅 thank you 👏
So that's done.Thanks Heather!!!
I was unsure my legs would recover from the lean legs workout, after yesterday's stretch I felt real good going into this session. It was awesome, used my 20s,25s and 30s. Definately felt the burn and lots of sweat! Thanks Heather ❤️ 😊
Did this workout after a run 😅 thank you Heather for your amazing workouts ❤
Thank you! So needed and feels so good!
Day 12 ✔️ Love & hated doing the split squats 😂. Thanks Heather!
Awesome workout!!
Amazing, amazing, amazing; this workout was solid. I've been loving this program :-). Thanks for all you do.
You are so welcome! One more to go!
I liked the use of the yoga block. That was a booty burner from the beginning! Thanks, Heather!
Amazing!! 🦵🏽🦿
Great workout 💪Heather,thanks,greetings from Costa Rica
I am so lucky that I found your channel and did your exercises
thank u for amazing workout video , love u
Fabulous!
Great workout Heather
Wohooo!! Ready for today!!💜💜
Excellent, you are amazing, thank you😉
Loved this especially the kickstand deadlifts, I definitely need hamstring help😂thanks heather. Absolutely love this series ❤
You're so welcome Gwen! Only two more days left of this program!? Time is flying.
So good!! 👊🏽🦵🏽❤️
Thanks! Your workouts are fantastic.
Thank you so much for your generosity 🙏🏽 It means the world to have your support! Thanks for continuing to meet me on the mat 🙌🏼 I’ll see you at the next one!
Intense and I'm loving this Fierce 2.0 series 10.24.22
It was awesome!
Yes exceptional. Sweating like no tomorrow!
Heather my body is actually pumped after these 12 days. I got my muscles back (beginners gain, but very exciting) and I look tighter:))
Awesome ! Tks Heather❣
IM ENJOYING THIS PROGRAM TOO MUCH
LOVED it!!❤
loved it!!
My second time doing this one. Wowza!! Thanks Heather. Jelly legs for sure!
It was an excellent workout !!!
This has been an awesome series, have felt it every single day! Your awesome Heather!! Have only one request, find that my quads and hamstrings get really tight, can you please incorporate more stretches for those muscles and maybe even hold them for longer?! I know my quads will thank you! 🙏🙏🙏
Well there was definitely jelly legs after this workout but I loved it’s intensity! Heather I haven’t come across a video yet that I didn’t enjoy. You are amazing ❤
Спасибо за этот 12 тренировочный день. Ваш труд благороден, а тело великолепно.
It was a killer no doubt ! Thanks dear
At the last Sumo pulses my lower body was shaking!! And burning! 🔥🔥🔥
Wow, that was tougher than I thought it was going to be 😂 sweating buckets here & my legs were already starting to ache in the cool down 🙌
Thank You!
This was a killer leg workout, I know I will be sore tomorrow 🥴. I added a no repeat HITT 15 minute workout as a finisher and I am finished🥵. Thanks Heather this series, it has been amazing, I am already planning on repeating !!!!
Round 2 of Fierce 2.0 Day 12 Complete. I added a 10 minute Brutal HIIT Cardio Workout // Quick Workout Finisher. This was intense 🥵. Thanks Heather!!!
Absolutely love this workout. Added it to my Legs Favourites
Awesome! Thanks for working out with me today Leni!
OMG it was amazing workout 👌💪🥰
Can’t wait for Fierce 3.0!!