Day 3: Chest & Back Workout with Dumbbells / HR12WEEK 4.0
Vložit
- čas přidán 13. 07. 2024
- Today's UPPER BODY STRENGTH circuits include CHEST & BACK exercises that will be performed for three sets each - working towards building lean muscle and strength! You will need light, medium and heavy dumbbells for this one so go grab those and let's get to it! #HR12WEEK #homeworkout
🗓 Free Ultimate Training Guide: heatherrobertson.com/my-account/
🍎 Get The Nutrition Guide: heatherrobertson.com/shop/nut...
🛒 Shop Exclusive HR Merch: heatherrobertson.com/merch
🌎 Join the Community Forum: / heatherrobertsonforum
🙋🏼Follow on Instagram & TikTok for recipes, tips & more: / heatherrobertsoncom
/ heatherrobertsoncom
👟 My outfits: heatherrobertson.com/heathers...
Equipment Needed //
Dumbbells: Light (3-8lbs) Med (10-15lbs) Heavy (20lbs+)
Exercise mat or other soft surface.
Shop Equipment on My Amazon Storefronts:
(US) www.amazon.com/shop/heatherro...
(CA) www.amazon.ca/shop/heatherrob...
(UK) www.amazon.co.uk/shop/heather...
Workout Breakdown:
0:00 Intro
1:00 Warm Up
4:00 Circuit One (40s work + 20s rest x3 rounds)
Neutral Chest Press
Chest Fly
Alternating Wide Press
Push Ups
Upward Chest Fly
19:00 Circuit Two (40s work + 20s rest x3 rounds)
Dumbbell Pull Over
Single Arm Row (R)
Single Arm Row (L)
Underhand Row
Scapular Squeeze
34:00 Cool Down & Stretch
Where I download my Music Try it FREE for 30 days
share.epidemicsound.com/zj9WV
L I N K S
Website: www.heatherrobertson.com
Instagram: / heatherrobertsoncom
Facebook: / heatherrobertsoncom
TikTok: / heatherrobertsoncom
Pinterest: / heatherrobertsoncom
______________________________
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.
______________________________
Thanks for watching!
❤ Heather - Sport
I appreciate so much that after years on CZcams, you are still doing this absolutely FREE!! It really is amazing! Thank you so much Heather!
I am a total believer in these programs. They've made me stronger in subtle ways. For example, when I travel, I can stand for half an hour or more easily whereas before I'd be looking anywhere (bench, floor, stool) to sit down. A million thanks!
I unfollowed another trainer who just talks non stop 😅 during workouts, and keeps pushing merchandise, it's annoying. I'm fulltimw working out with you now and I love it. Thank you so much for your amazing no nonsense content and for keeping the videos clean ❤.
Sydney?
Sydney 😂
Me too. I think Lilly Sabri is an incredible trainer but she ruins everything by talking too much and interrupting training to advertise her merchandising.
Heather is the best!
@@Ash-fp1bb I agree
Who needs the gym when we have Heather! Thank you so much for these amazing free workouts that we can do in the comfort of our own homes :)
I did the same thing 🎉
Every time I finish the workout, I feel wonderful for the rest of the day.
Looking forward to the next one tomorrow.
Love that!!
As a runner who does lots of cardio, I'm so grateful for these strength-focused videos 🙏🏽✨️
It will be a perfect combo!
Thank you for everything Miss Heather
The content you put out just keeps getting better and better. Thank you for the joy you bring to my mornings!
This is my favorite 12 week series, thank you Heather!🔥🔥🔥
Same, I love the focused exercises - really makes me think of form and work harder
Me three 😅
Heather,
I’ve been doing your workout programs faithfully for 2 years now. I’m 53 years old and able to keep up. You have TRANSFORMED my body to the point where people think I’m a fitness instructor. I appreciate the 12 week programs! I LOVE playing “monkey see, monkey do” with you. I never have to give any thought as to what body part I need to cover. You handle all that for me and all parts are covered by the end of the week! I THANK YOU with all my ❤
Yea! I love this so much! Turning 41 and hope to continue in my 50s like you! 🎉❤
I have been training with you for the last 4 years. Last year i had breast cancer diagnosis and you helped me to keep my good habits and stronger throught my treatment with your videos ¡Thank you for your free content! You do an amazing job❤
just finished glutes and hamstrings.Loved the burn. looking forward to day 3. let's go!
I appreciate the fact that 4.0 was designed to target every parts of the body......😍😍😍
I'm 63 and started working out 3 years ago. Found your workouts and they are perfect! Just the right level for me.
Mentally preparing myself for tomorrow morning 😂Heather we appreciate this amazing quality of training.
REAL😭😭😭😭😭
I am LOVING this strength focused series! Thank you so much Heather! ❤
Im excited! Legs and arms are still sore but im excited for some larger upper body muscle work! ❤
It happens the some with me 😂
Yes Another HR12WEEK program to start off 2024. Your goal for this program pretty much matches what I want as well... weight training to increase strength and build lean mus-cles!! Bap bap to you Heather 🙌🙌👏
We are all so lucky to have you Heather!!
I love this series, focusing on each muscle group per day. I've loved all the videos, and all the 12-week challenges but I can tell this one is going to be my FAVORITE! Thank you, Heather!
Heather, it's so convenient that you started showing weights before exercises. I'm already doing the second HR12WEEK. Thank you so much for the great workouts!!!
Ive done the other 12 week programs but this one has got me super motivated and just wanting to get stuck in every day (after a little nudge!) Thank you so much for all your work ❤
So awesome 🙌🏼
OMG! This is my vibe! I've finished 2.0 and 3.0, but I feel this one will be my favorite. ❤❤❤
Once again short, simple and effective!
Thanks Heather!
I can't even put into words how much I am LOVING this program! I LOVE lifting, so I actually look forward to these workouts everyday! It also comforts me that you have to modify your push-ups - I have struggled with them for years, so it feels good to know I'm not alone! Those upward chest flys were MONSTERS though - how can something that looks so simple be so hard?! Looking forward to tomorrow! Thank you so much!
I am going to be sore tomorrow!!! Well worth it. Thank you for getting me out of my comfort zone. I always feel amazing after working out with you Heather. You are my lifelong trainer.
I am having so much fun with these workouts!! 4.0 is amazing. So happy that the music hasn't changed, I love the music you choose. Triple sets were great. I am going to be sore tomorrow!
I loved this routine! These 4.0 workouts are so focused and perfect for each separate muscle group. Thanks Heather!!! ❤❤❤
My light medium and heavy look different but I’m here doing it! I like that I could repeat the program again with heavier weights as I progress. Today was 3,6, and 10lbs but that’s okay because I’m here and it’s something!
That's awesome Stephanie! Finding something that challenges YOU is the most important thing🙌🏼
Round 2!!! Lets go. I love that you put my 2 favourite songs close together, the second and 3 song ❤❤❤
Are you killing time time ti-ti-time😊
Day 3 completed! I am doing my best to show up for myself every day despite the craziness at work. Thank you so much Heather ❤
Loving HR 4.0!! Thank you so much for creating amazing, free, challenging workouts with no fuss! I'm a working mum to 2 young children and I love your workouts so much. Thanks to you I have lost 3 stone in the last year. Thanks for helping me get back to me ❤x
It's so comforting to see Heather modifying her push-ups! Thank you!!!
Also thank you for all the extra work you did with this program. I've been following you since May, and absolutely loved you workouts. Two things I thought might be added are info about the weights and view from the back for some exercises. THANK YOU for actually adding them. As many people here I can't believe that such a high-quality content is free.
Day 3 of 3, and I'm enjoying the strength focus workouts. I do miss the metcon workouts, but I know you'll be providing those in weeks to come!!! Thanks, Heather!!!
THANK YOU SO MUCH. I am so thankful a FREE resource like this exists. I set out to thru-hike the Appalachian trail this year but became injured in my first month of hiking and was unable to continue. Since being home, movement has been a key element to keep me from going crazy. I quit my job and gave up my apartment to hike, so having a free resource that allows me to move while injured (not a lot of jumping/bounding and easily modifiable when present) is literally life giving to me. I am still able to pursue my health goals while stuck at my parents house and unemployed and that is SUCH A GIFT during this transitional time grieving being unable to complete my lifelong dream of hiking the trail at this time. THANK YOU. You have no idea how much it means that this kind of quality content is available for free. God bless you.
Thanks a lot from Spain!!!
Best program ever! 4.0.
I love strengh workouts!
You're awesome❤😊
Round 2 of 4.0 and still loving it! Thanks Heather!
Finished 3.0 in December and was so excited to see this 4.0 starting shortly after. Keeps me accountable! Day 3 done 👏🏻
This was a FANTASTIC workout, and even enjoyed the challenge of the 3 sets! Thanks, Heather. ❤
Love seeing these likes and subscriber numbers increasing! So well-deserved. I also do all my cardio by hiking so really enjoying these strength workouts.
Day 3 done! ✔️ I am so grateful for these workouts, Heather! Over the last year, you not only got me back into a workout routine for my health, you made me stronger. I have an autoimmune disease that has made my ability to exercise difficult, but also that much more important. A lot of life changes have happened to me since the pandemic, but especially over the last 12 months, and your workouts helped get me through it. So grateful to have you “with me” on this journey. 💪🏾😅🙌🏾🤗
I loved the mildly chill music because it encourage me to move with attentiveness. Such a fabulous workout. Thank you so much. When I've finished HR4 that will be all of your programmes, and due to memory-like-a-sieve I can start again from HR1, unless you bring out another one!
Let’s go Heather!! Way to go on Day 3!! Keep up the amazing work!! 😊
I love in this 4.0 your little intro and end comments. Feels so personal. love you heather
Thank you Heather , you are amazing ! I love all your work outs!!!!!Thank you for being a part of my journey ❤
You are BRINGING IT with these workouts! Love that you're doing them live too, it's always good to know that it's not just me that burns out and needs to go on knees or take it down to a lower weight. My arms are still sore from day one 1! Thank you!
Loved it! Can’t thank you enough Heather. I’m the kind of person that would rather workout at home and make the funny faces by myself so I really appreciate what you’re doing. ❤
Omggg I love that you put which weights we should be using in each set❤ thanks this program so far is awesome
Loved this, and you’re right, that 3rd set was tough!!!! Thank you again!!!!! ❤❤❤❤
Love ❤ Love this!! I really feel like I can focus on the areas being worked with this format! So awesome-thank you Heather!!
🥵🥵 Ty Heather, loved the strength exercises. I'm trying to see how I go with working thru the breaks. Much appreciated ❤❤
Felt Day 1 a lot more today! Wasn't sure I was doing Neutral Chest Press right (have to look that up to see what that actually is) but loved you turning around to show the Scapular Squeeze!
Same here with the neutral chest press... I am still wondering if I did it right 🤷🏻♀️
Done !!! I love this edition so far ❤❤❤👊🏼👊🏼🔥🔥🔥
Thank you so much HEATHER 🥰🥰🥰
I loved this workout. I love your pace, Heather. Thank you so much for your free everything channel!!!!
You bring me joy, satisfaction and allow me to enjoy a healthy mind and body. The variety of physical exercices you provide at an appropriate rhythm are so beneficial. Thank you Heather!
WHEW!! Combined Day 2 and 3 and I ammm DONE! Lol Thanks for an excellent work out day Heather as always! You rock! Happy Easter 🐣
Just finished day 3. Love your workouts, and the no talking during the exercises and no pushing of products. Thank you so much!
This was WONDERFUL !!! Thank you very much for this program !
Heather, you are my absolute FAVORITE. Thank you for all the amazing workouts.
i finished 4.0, and again started from Day 1 today.
This is just so awesome. Thank you Heather.
Thank you Heather strength and mobility is just what I need! This was beautiful , I enjoyed it very much💓💞
Woohoo so excited!! Have loved this series so far!!!❤
You are doing such great work Heather !!
By giving us free sessions You make me Believe Money is not everything. Life and Health is. And wishing good for everyone is what very few people do.
God bless you girl 👏🏻. Keep up the good work ♥️
I'm loving this series so far! I'm excited to workout and finish this program!! Thank you so much!!
I’ve been following you for a while now and I really appreciate it that with a new program you change a little thing better for us the old video didn’t have like a timer on the side so I didn’t know how much time left in the work out and I lo the dumbbells on the corner ❤❤ thank you so much ☺️
I switched to you from Caroline Girvan to give myself some new workout regime and I must say I love it the same way!! Brilliant!!
Another day done! I'm 3 for 3 so far! Thank you for the easy, comprehensive workouts. All for free!
👏🏻👏🏻👏🏻
Day 3 complete! Awesome workouts so far! Thank you😊
Amazing workout. Love the focus and straight forward moves in this series so far. And LOVE the weight guidance you added!! 💪🎉
Amazing workouts, I love the idea behind, to build an habit. The videos the way are edited, amazing and the playlist so perfect! Anyway I can already feel a change in my body. Thank you❤
Great challenge, Heather! And to repeat an earlier comment - yes, thank you for these free workouts!
Heather you are such a Godsend! Love this programme!! ❤thank you ❤️🙌🏽🙏🏽
Arms are still sore, & today's glute workout was great! Looking forward to this one tomorrow.
Perfect session asper my body required ❤
I feel so good with your workouts, thanks Heather 🥰
This is....the BEST CHEST AND BACK WORKOUT EVER! I think I just found my new, absolute fav!! Thank you, Heather 😍
Brilliant class Heather, very nicely created, definitely coming back to this one weekly. Thank you for taking the time to put these together, very much appreciated. 💪
Love where this is going! Love how the next session populates on my page! Thank you!
Great strength exercises love the way we are going through the body..Look forward to tomorrows body part..Thanks HR x
Hi Heather! Happy Day 3 Tuesday! I LOVED the new moves. Thank you for everything (I say this all the time lol). Seriously, I am so happy to have found you. Have an awesome evening ... 🙂
Thank you Heather. Love 4.0. Much appreciated
🎵Girl you should wear a name tag🎶
And as always..thank you Heather you're the best🙌
Amazing! Day 3 done and I’m aching allllll over 😅 struggling to type at work. Can’t wait for abs tomorrow! 🎉
Love loved this one and thank you for this series focusing on strength training. Have a great day!!
Love this so much!! thank you for focusing on strength ❤🎉!!!
Honestly this is my absolute favorite 12 week program yet 🎉 love the introduction and conclusion, the weight options and explanations and every effort made to help and motivate and educate. I started my health journey just under 2 years ago in my early 40s along side Heather's programs and I cannot be more grateful. Thank you for all you offer and do for ladies like me and being so generous. I definitely am a die hard fan now and couldn't sing your praises any louder if I tried. Thank you so so much!
Another great one! I am loving these workouts.
Late night crew checking in for day 3
I want to echo practically all of the comments!! Love your stuff Heather and I love the community that you have created here!! Day 3 of my own pace completed ❤
Loved this one! Really enjoy the workouts that show how much stronger I’ve become 🫶🏻 Thanks, Heather!! 💕🎉
You're amazing Heather. I love your work. Following you for the last 3 years and actually doing your trainings. I feel so good Thank you 😃
great new series Heather! So good!
Looks like a 🔥🌶️ 🥵 one! Can’t wait! Thanks, Heather!!
All I can say is THANK YOU, THANK YOU and THANK YOU! This is what true commitment to general world's health starts like!
Fing! AWESOME! Thank you so much for creating a whole new workout series. Since following you since 2021, I've gotten SO MUCH STRONGER! I'm now able to go straight through and I was using 20 pounders today ! All the best team!!! Happy 2024!
Hello Round 3🎉🎉🎉🎉🎉 I cannot get enough of this challenge 🫠🫢😬
Я невероятна благодарна за Ваши бесплатные тренировки по 40-60 минут. Изначально я просто вычленяла понравивш еся мне и делала, но поняла, что не всегда полезно составлять программу самостоятельно. 3 дня назад я начала заниматься по марафону. Это круто, это мотивирует и вдохновляет, Вы вдохновляете меня своей невероятной фигурой, дарите хорошее настроение. Спасибо огромное!❤Сегодня 3 день, и я не собираюсь останавливаться, дойлу до конца!
Вы невероятная, Хизер😍
I LOVE this program already
Another amazing workout and we're just getting started!!!!!!
I did mini dance after I was complete with my workout, That’s how good it was! 😁🤌🏾, thank you Heather for this program I am definitely loving it. Day 3 done and dusted!🏋🏾♀️😅🥳
Thanks so much Heather. Truly appreciate your workouts. Day three done 🤗
Loving the 4.0 ❤ thank you Heather!