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Day 16: Back & Biceps // Dumbbells Strength Workout / HR12WEEK 4.0
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- čas přidán 15. 08. 2024
- Today's dumbbell STRENGTH workout includes two circuits; one for the BACK and one for those BICEPS 💪🏻 We are completing three sets of each upper body circuit, which is a great training method for developing lean muscle. Grab those weights and follow along! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Light (5-10lbs) Med (10-15lbs) Heavy (15-25lbs+)
Exercise Mat
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Workout Breakdown:
0:00 Intro
0:40 Warm Up
3:45 Circuit One (40s work + 20s x3 rounds)
Bent Over Row
Underhand Row (R)
Underhand Row (L)
Pull Over
Super T,Y,I
19:00 Circuit Two (40s work + 20s x3 rounds)
Hammer Curls
Hold + Curl
Concentration Curl (R)
Concentration Curl (L)
Outer Curls
34:00 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.
______________________________
Thanks for watching!
❤ Heather
Hello week four!!! How are we feeling team!!??
Thank you once again Ms HR🎉❤🎉❤🎉❤
Excited 🥰🥰
이번주도 기대됩니다
멀리 한국에서 감사드립니다
🙇🏻♀️💜
Another awesome week ahead this is a awesome program 🤩🤩
This was AWESOME!!!❤ what used to be my medium weight is now my lighter because you have made me stronger Heather!!!!🔥 Thank you millions and beyond Heather!!!!❤❤❤❤❤
I am the same this week moving up in weights
I totally agree❤
Same here❤
Thank you ❤- anybody else starting to see the positive difference this is making.
I've only done 4 workouts in this series and feel a difference already LOL
You truly are make a difference in all of our lives. Thank you!🙏🏿
Feeling great! I love all your programs but this is definitely my favourite. Thank you Heather❤️
It’s been wonderful, always nervous but excited looking forward for the new day! Thank you! Can we have more tricep work out please 😊
Thank-you for including 3-peats! The third round is definitely where the endurance test comes in 😭 and we love it!
Feeling great Heather, bring on week 4! Thanks muchly for all this work, I feel stronger, fitter and I have gained an hour glass figure and it’s all thanks to you ❤❤❤
Hi week 4! I’m so ready for today it was my daughter’s birthday on Friday so my 2 days off I indulged quite a bit! Lol!! Thank you for picking me back up today Heather I can’t wait!!🔥
Hello Heather, I feel good and am looking forward to starting week 4 with you and the team tomorrow. Thank you very much💪🫶
Yay! I'm loving this series! Right on week 4!
I just started 3 weeks ago and I'm LOVING this program :) SO good. Thank you!
same here !!
I have officially moved up my weights! This series is by far my favorite. I can feel how much stronger I am. My mediums are now my lights my heavy is now my medium and it feels so so so good. Thank you Heather!!!
Week 4! Been loving all the back workouts of this program, feeling stronger, overall, as we move through the program!💪🏻💪🏻 Thanks Heather! (burned 186 cals on my fitbit)
Feeling great! I can't wait to tackle week 4 with everyone ❤🔥🔥 let's goooo
Have a great, strong week 4! 💪
Love this! Thanks Heather!
Thank you for incorporating and landmine-esque move today, Heather. I really enjoy the way you put things together. It's maximum results in minimum time. Thank you for all you do. 😻
Week 4!! Love that I’m keeping the promises I’m making to myself. Thanks Heather for the program. It’s pure gold ❤
Feeling the same way. Been a long time since I've kept up w a program this consistently! Feels good.
Feeling great!! Glad to see I wasn’t the only going down on the weight on the second round ….🔥. Thank you Heather!!
A back circuit without renegade rows??? You spoil me, Heather! See you tomorrow :)
Bonjour Heather, depuis 4 ans que je regarde vos séances, vous avez pris en masse musculaire, bravo 🤩👟, ça donne envie de continuer pour progresser 🤗. MERCI
Everything is possible with Heather.
Getting stronger.
Being surprised everyday with a new workout.
Feeling better day after day.
I'll be back tomorrow!
Feeling stronger than ever… thank you Heather for this amazing 12 week program!
This lifted up not only my arms but my mood too after a long week of my dad's passing. Thanks Heather, truly appreciate it. Day sixteen done
A day late (for me) starting Week 4 and so pleased that I've got it done 💪😊
Week 4 day 1 done! Happy and creative week everybody!
My lights weights have moved to 8lbs and my medium to 15lbs but I did drop back to 10lbs on the alternating bicep curls once the reps increased. Love seeing my strength improve. Thank you HR great start to week 4
Excellent class ! Thank you so much!
R2D16 July 22 2024 Biceps need work so glad for this workout. I think I am making small improvements to my biceps. The back is stronger for sure.
Burning biceps and feeling strong back muscles 💪👌 Thank you so much Heather ❤ I can't wait this week to start 😁
Awesome. So much progress already. Had to buy heavier weights 💪 Love seeing all the other commenters also making this progress!
Ohhhhh love this one no push ups!! Doing it today bc I’m so pumped LOL 🎉
My 2 favorite body parts to workout in combination. Loved this...I feel the burn especially in my biceps 💪 💪 💪 ❤
Week 4 day 1 completed! 💪🏽 let’s go!!❤❤
Feeling GREAT. I'm ready for week 4. I really love this HR12week. Thank you Heather
Fantastic Heather, great way to start week 4. I love these strength 4.0 workouts. Looking forward to the rest of the week. Ty. ❤❤
Week 4 and this is day I have realized I am stronger. Did the first round with my usual weights, felt it was light, switched to my heavy weights and almost managed a round with them before switching back! Something I couldn't imagine doing three weeks ago! 🎉🎉❤
Amo todas tus rutinas eres la mejor 👏🏻👏🏻👏🏻😘🫤 gracias!
Another super great focused workout on arm muscles and back muscles! I loved it Heather ❤❤❤ Thank you!
Amazing pump. I needed to lower my weights at some point. Thank you Heather!
Done! I’m feeling stronger than ever since starting the program. Can’t wait for the next workout!
Great workout Miss Heather. Always lovely to start monday with a great exercise. Showing up to week four and can't wait to complete. Thank you :)
Olá Heather, amo seus treinos, tenho participado de todos os desafios propostos aqui no canal desde que te conheci, muito obrigada por ser minha companheira de treino há 2 anos.
I am so ready to go and this workout will be a great way to start the week! Thanks once again Heather!!! ❤🎉❤🎉❤🎉
Great back and biceps workout. Loving this series, thanks Heather!🔥🔥🔥
Week 4 here we go! Awesome start for this week! Thank you, Heather! :)
Love this sesh!
I'm increasing weight.. arms are jello.. unfortunately, my wrists hurt with more weight! Still gonna keep going.. love this program.. I trust the process.. thank you Heather
Amazing!!! Thank you Heather. Let's go team!! Week 4 feeling good!! 🔥🔥🔥
Music was FIRE!!!! Amazing work out. Thank you Heather.
Arms fully pumped! Great start to the week. Thanks Heather!
What a great start to week 4! Loving this program!
Perfect start to a wonderful week! Thanks Heather!
You are doing so great Heather!! So amazing you are on Day 16!!
Heather, you are simply the best! Love, Anna
Great way to start my day thank you ❤
Excellent workout, thank you Heather 🥰
Completed Day 16 👏
Amazing session! Could feel those arms burning :D
Thank you Heather, that was awesome 👏🏿 ❤
Loved this start to week 4!!! I’m a day behind due to the NFL, lol, but I’ll catch up and do the last workout of week 4 on Saturday! Loved this!!!! ❤❤❤❤
Thank you Heather, I feel amazing. Day 16 Complete ✅
Week 4 already!! Let's have a fit, active and healthy week and year. 🥰🥰
Using the “start heavy” tip made a difference!! Thanks ❤
Ready for week 4 and day 16 completed 😊 used heavier weights than usual in this workout, thank you so much, dear Heather ❤
Amazing! Way to challenge yourself 🙌
Excellent workout!!
Love it. Thank you so much. My arms are pumped. Aded 10 min HR hiit cardio. woo hoo.
Never miss a Monday with you and with back and bicep💪🩵
Can't believe we're over a quarter of the way in now! Feeling great!
Awesome. I used 5,6,& 7 kg. add HR brutel hiit 10 min. woohoo. Thanks HR
Loving the burn in the biceps! Whoohoohoo..!Thank you Heather .
5.2.24
Light - 4kgs
Medium - 5kgs
Heavy - 25lbs
❤
Great start for week 4
Third round of each circuit 😮💜
Great workout! I've noticed my weights increasing this week. 😊
My biceps are burning, thank you Heather! 🥵🦾🦾🦾
Good!!! Go go go!!!!
Good one! Thank You!
Thanks again for this amazing programme! you are the best!
Feeling amazing already had a NSV wearing a size 6 jean 🤩🤩 all thanks to these amazing programs thanks Heather
Whoop
That is so wonderful. Size 6 is my dream. I’ve been on a weight loss journey for the last year and lost 50 pounds. But I’m only just getting into a size 12, down from 18. I can’t wait to be in a six. Enjoy!
@@tanyahale1186 thank you 🩷 and that’s awesome still an amazing accomplishment I have been at this for almost 5 yrs but these strength programs Really take the inches down 🤩
Thank You!
Wooooop I notice so much more strength it’s like a miracle. I feel strong, loved the workout, arms are my weak point. Music was so motivating and loved your outfit today H ❤
Amazing!! 👏🏼
Great start to the week, also noticing the heavier weights starting to feel lighter 💪🏻💪🏻
Wow, amazing! Need to get new weights though 😁 Thank you! ❤
Ok. I just started. So excited, I have heard good things about Heather. Can I get back to day 1 so I can do all exercises?
I love it, I want more workouts like that only working 2 groups muscles..
It sounds easy at the beginning but becomes challenging at the end 😅 thank you❤
Feel stronger and better ❤ thank you
Done!!! Whew! My biceps were giving out on that last round def had to lower weights! Loved this!! 🎉
Thank you Heather,loved it,definitely feeling it tomorrow 💪🤩😅😅😅🙏🌻
WOW that was awesome pump.. Thank you
Ah! I love love love this 'cool down' piano song. You've used it before and I just love it.
Oops boy, feeling the back and Bicep pump after that one! ❤awesome strength workout Heather loving these ❤❤
Back & Biceps on 🔥🔥
Thanks Heather I love it!💪🏼😅❤️🔥
Feeling ready to start week 4😁thank you for your dedication 🎉🎉
Happy Monday! ❤ on track!!
The best !!!!!
Week 4 off to a great start! My bi's are feeling it! This one got the some sweat going. Till tomorrow
I feel great finishing this workout 🔥. A bit surprise to the concentration curl, I thought it was easy but I had a bit of imbalance 🤭. However, I like it and all the exercise in circuit 2, I love it 🔥.
✅ Day 16 done - 07/19/24
Hello hello! Let’s go!!! Week 4 💪🏻 😘😘🇧🇷🇧🇷
Superb workout
Thank you, Heather!❤