Day 11: Upper Body Strength & Conditioning (Bi's, Tri's & Shoulders) / HR12WEEK 4.0

[@heatherh.197]

My husband and I are going to the hospital for his chemo infusion. Heather, your workouts help keep me keep going and help me be a light. Thank you🔥🔥

[@viviendancs2407]

🙏🙏🙏

[@user-fx5hl2qb5w]

Prayers for you and your hubby. 🙏🏻❤️

[@heatherh.197]

@@user-fx5hl2qb5w thank you

[@heatherh.197]

@@user-fx5hl2qb5w turns out his white blood count is too low for the infusion. I'm praying it's better next Monday. God's in charge. He has been all along and forever His Will be done Amen

[@teresitavelazquez2635]

All the best to you ❤

[@deborahfragiorgi6791]

Your workouts have always been amazing. I suffer from depression, it’s always worse in the winter months in New York. I have completely changed my routine, sitting out in the sun in 20/30 degree whether while having my morning coffee, do your workouts daily and cleaning up my diet (sugar addiction has always been a problem, which I work on every day) I am feeling both mentally and physically stronger. Thank you for your amazing workouts. ❤

[@mel4887]

I hear you! I’m in central New York and winter can be depressing as heck. Keep going! Proud of you 💪🏻🏋🏼‍♀️💫

[@awoa2011]

I’m about to start doing that idc if it’s freezing cold. I work from home and do still go out and also workout everyday as I have a home gym but the fresh air and sunlight is extremely necessary for our mental and physical health. It definitely hits me in the winter months.

[@Heatherrobertsoncom]

So amazing to hear all the steps you are taking towards your happiness and I’m honoured to be a part of it 🙏🏽

[@75JayLady]

You are not alone! Sending love from rainy, soggy California!

[@chrystalbechard4816]

I’m in upstate NY and feel you on the winter months! Doing these workouts is super helpful in boosting the mood, energy and focus! 🙏🏻

[@dinaborland776]

I do appreciate the little intro before each session! That way I'm kinda more prepared.

[@gemmam3187]

Heather, I love all of your workouts but this series surpasses them all. Am loving the fact you mention light, medium and heavy weights, that helps me and no doubt others incredibly. Thank you, thank you for another amazing series. I have done your last two and saw incredibly benefits to my physique and mental outlook. Can't wait to see the benefits,. already seeing the benefits to doing this series. You are amazing.x

[@Heatherrobertsoncom]

So amazing to hear this 🙌🏼

[@gemmam3187]

@@Heatherrobertsoncom only the truth, love all you do.xx

[@alliterationUK]

Starting to see muscle definition in my arms! SO worth it. This is the BEST one yet, IMHO.

[@MissKriss10]

Me too!

[@Heatherrobertsoncom]

Yasss 💪🏼

[@raquelitagarcia1331]

me too it is amazinggg❤❤❤🎉🎉🎉

[@marthabroz8270]

Every time you smile, it's like an instant jolt of, " You've got this girl, don't give up! " Thank you, our Heather muse. 💜

[@Heatherrobertsoncom]

Exactly what I’m telling myself too!!

[@bonniebrown9969]

Ready to crush week 3! Lets goo!!!

[@invigorateyourjourney]

Thankful it was arm day! My hamstrings are still sore from last week 😂 Loving 4.0 - thank you, thank you!! ❤💪🎉4

[@litapaty]

Same here!!! I am so glad is upper body day!!!

[@thequeenicee8835]

Me too!

[@TEAMLEA87]

Week 3!!! So excited!! My quads were so sore after day 10 by the way. 🔥🔥

[@connie6410]

My quads are still sore. That one was 🔥🔥

[@TEAMLEA87]

Mine should be fully recovered by tomorrow, lol. I even got a massage yesterday and the pain was real, but it definitely helped. @@connie6410

[@BeladonnaSanchez]

The same!

[@user-fx5hl2qb5w]

Me too! And hams! Wild!!

[@kristinepicaso3623]

Same!!🔥When I saw it was upper body, I said thank you Heather. It’s as if she knew!🤔😉 That’s why she’s the best❤

[@MsAalston]

Today is my 54th birthday this was a great way to start my special day! 💪🏾

[@MissKriss10]

Thanks!

[@Heatherrobertsoncom]

Always a pleasure working out with you Kristen! Thanks for the generous shout out 🙏🏽

[@MissKriss10]

You’re welcome. Thanks for all your hard work.

[@amandabroseus811]

Loving 4.0 the framework of the workouts and the variety!

[@larkie]

me tooooooooo!!

[@katiebeck9446]

Thank you Heather Robertson! This is my 4 year anniversary of doing your workouts!! At 53, I feel stronger than ever!! I have done all of the 12 week programs at least twice, but the 4.0 is my favorite!! Can't wait for the new Fierce 14!! Thank you for sharing these workouts with us!!

[@litapaty]

Day 11: DONE!!!! 💪🏻 SOOOOO glad is upper body day... my hamstrings and even my glutes are still really sore from day 10, which I did last saturday .. Hopefully tomorrow i will be ready for glutes day... 🙏🏻

[@Heatherrobertsoncom]

Ouch! You must’ve pushed it hard on day 10 💪🏼

[@sevilayyy98]

I cant sit because of yesterday's workout.....

[@Brenda-mt6ih]

Heather I'm getting ready to workout w you ,but I was reading some of your fans comments like the one w the husband doing chemo and all jokes aside you help so many ppl in so many diff ways I hope you see this when like your not having one of your best days in it brings you to the same understanding and that is :that you are more to most of your fans than just a trainer;

[@ingridmathwig4078]

I used to hate upper body workouts back then when 12 week 1.0 came out…nowadays I so love them!!! Seeing the progression in weights now is giving me life ✌🏼❤

[@Heatherrobertsoncom]

Yes! Love to hear this 💪🏼

[@MoMoHSmith]

Loved this! Music ROCKED during 3rd set!!!

[@8karenwalker]

Yes! This is basically my favorite muscle group to work out! Thank you Heather!

[@Potterhead_hufflepuff]

LOVE this series with all the strength training! 🥰 Thank you so much for sharing it with us!!

[@magdabychawski6534]

Thank you Heather. I’m loving this series- the length of workouts, strength focus and the info on the weights. Brilliant!

[@yellasmiles450]

Starting my Monday morning off right! Day 11 ✅

[@erinkost231]

This upper body workout was in my opinion close to perfection. I can feel my triceps burning which almost never happens. Just the right amount. She keeps the heart rate up and doesn't overwhelm with any of the moves. Highly recommend. I'm already seeing results on day 11...confidence boost, endorphin rush, sweat, better posture... T H A N K Y O U !

[@mabelynlien]

Can’t wait for this one tomorrow! Reading through it, and it sounds like it’s going to be 🔥🔥🔥

[@miriammojica4970]

Can't wait to do this one tomorrow Monday! TY for this 4.0 program ❤ Week 3 here we go. ☺️

[@thobekabuthelezi4565]

Week 3, Team Heather! Let's go! ❤

[@lainaminute]

This one was awesome - thank you Heather!

[@MsAwelsh]

The puppy pose at the end felt amazing, I did lower my weights for the last rep of set 4. Protecting my neck, its been giving me signals to pay attention to. Thank you HR week 3 off to a strong start.

[@Heatherrobertsoncom]

Happy to hear you are listening to your body 🙌🏼

[@yasmeenazab5178]

You are the reason for my happiness in my day. This challenge changed my mood for the better. Thank you very much for this challenge. I am Egyptian and I follow you from Bahrain.

[@chloehutchins5827]

On my 2nd round of this programme. Completed all of them at least once. I love them , forever grateful 🫶 thank you Heather 💛

[@user-fx5hl2qb5w]

Week 3??? Already!!!! Times going fast. Just got this one done. Phew! No joke. My schedule is Sunday to Thursday. My rest days are Fridays and Saturdays now due to work. Thanks Heather.

[@AnaGoncalves-il7wm]

What a great workout 😊 Thanks Heather ❤

[@MaureenKavanagh-bl5by]

Another amazing workout from you . Thank you so much for the time effort and planning you put in to deliver excellent workouts every day and all for free thank you xx

[@MsAwelsh]

This was a gem and I was able to do all the sets with same weights. Im definitely stronger from the last time I did this one. Thank you HR

[@PrincessBinie-uf1li]

Loved the last super set and the playlist!

[@ecuba25]

Great workout! I am really liking this series!

[@vasu925]

R1D11 After 5 weeks of international travel and one week of jet lag recovery, it is great to be back to HR 4.0! This was a good one to start back up again.

[@joseegosselin6717]

The music at the end was really intese perfect for the exercise 🫶🏻

[@deltufotaylor]

This was so tough for me, it was really surprising ! Was very relieved this one wasn’t longer 😂 Week 3🥳

[@megankehren7229]

Thank you for these workouts! Excited to spend an entire year with you and your programs!

[@juliek.2237]

I love this one! My first time, I did it as a random standalone workout. It made me want to start the 4.0 program, and now I’m back on Day 11 in the program!

[@joshimpinto159]

That upper body workout was amazing! Your workouts really are fun, and enjoyable! You have helped me so much throughout my fitness journey, Heather! Thank you!

[@opal.dental]

great upper body workout. Thanks Heather for all these precious programs

[@kellychupein6216]

This is my first program with you and I am LOVING it! I love everything about it. The workouts are simple (NOT easy), no fuss and the amount of time is perfect. Just finished week 2 and still sweating... looking forward to next week already! Thank you!

[@prachibatrasharma]

Thanks, Heather! 💪🔥 That biceps and triceps burnout workout was insane! 🤯 You're an amazing coach! 👏

[@mariecarpenter321]

Heather, you are simply the best! These workouts are helping me start my busy days off on the right foot. I can handle anything that comes at me now!

[@CopperKates]

❤feeling the pump💪👍. On to week 3, it’s been going quick.

[@Heatherrobertsoncom]

Time is flying!

[@carolinabeatrizcontrerasza5512]

Llevo años intentando motivar a mi marido para que entrenemos juntos. Al fin encontramos un entrenamiento que podemos hacer juntos!!! eres máxima querida!!!

[@leahwolke1728]

Never miss a Monday with you-especially bi,tris and shoulders 💪♥️

[@amypennebacker4941]

Thank you, Heather, for bringing me back here each day! This workout left me wanting more, which I guess means I'm getting stronger!

[@karsnotes3555]

Back to workout again. I struggled to be discipline these past months and had to also fix my sleeping schedule. Bought a dumbbell set to have a reason to do workout. And, I'm glad to be back doing this challenge, and thank you for this workout challenge videos. ✅ Day 11 done - 7/10/24

[@DagmarJenner]

What a fantastic workout! It was just right for my new 3-kilo dumbbells (just under 7 pounds). This workout goes straight to my "Favorite workouts" playlist. Thank you for creating such amazing content!

[@vartgezmansourian5391]

I feel the pump in my biceps, triceps, and shoulders. Thank you!

[@theoilhub]

Just loving these workouts! Thank you Heather ❤️

[@onelovelivity]

Another fab start to the week. my legs have been recovering all weekend from the last leg workout on Friday - one more day to rest them before going for the glutes tomorrow!!!

[@paulmilner001]

Cannot wait to do this tomorrow 😊👍❤️

[@jenniferhaynes7793]

💪🏼off to another great week of workouts! Thank you, Heather!

[@beccakays1126]

Hello week THREE!! Day 11 down. Thx HR

[@yvemarybmusic]

Haha yes and i had fairly light weights! Find quad one of the hardest groups to work hard on. But is GOOD ! THANKYOU. Did the core and shoulder mobility today too as was rearranging a room yesterday and we didn't stop till we dropped lol. Have a great weekend y'all!!! Peace ✌️

[@1yonca1]

Ohhh so excited will press play soon! Week 3 hello! Thanks Heather. Happy Sunday❤

[@AnnemiekVanPoppel]

And again...this workout was exactly what I needed today. Thanks so much for all those great sessions

[@MrsRivera777]

Let’s do this fit fam!! 🎉 week 3 💪🏋🏼‍♀️🙌

[@connie6410]

Woohoo, here we go! Have a great week 💪

[@MrsRivera777]

@@connie6410 same to you!!!! ❤️

[@mariekecarstensen7167]

This was soooooo good! Loved the style this workout was structured.

[@CM61O546]

Awesome workouts Heather! I combined Day 10 and 11 and it was fantastic. I fell into a bit of a depressive funk but your workouts always give me a mental and physical boost when I manage to pull myself out of it. Thanks Heather ❤ 💪

[@karsnotes3555]

Had an early relax days these past days, and so I decided to do this arm workout session. My lower body still in fatigue, and I'm thankful for these workouts because we can focus in one body part and less on the other. Like, I can workout focusing the arms with less movement and pain in lower body. ✅ Day 11 done - May 15, 2024.

[@ulrikaforsberg8004]

Loving the updated playlists! Jumping around between sets!😊

[@NgoziNlemigbo-km5cn]

Thank you Heather. This was an amazing upper body workout and sweat sesh! 💪🏽

[@b.w.77110]

Let's do week 3🔥 thank you!

[@Heatherrobertsoncom]

You are so very welcome!! Thank you so much for your generosity and support 🙏🏼 So honored to have you on the team 🙌

[@beckyzimmerman2029]

Week three already? This is the greatest work out that I just don't dread 😊

[@daniielaom10]

Thank u Heather for u channel , really for me help me to keep going and healthy

[@michellevito1405]

Getting into week 3! I'm kind of happy you didn't start with legs or glutes today because my hamstrings and quads from last Friday's WO have barely recuperated, lol! But I am totally feeling the burn here this morning! 💪

[@gooogaaa2]

Ready for a new week, 🎉 Was hoping to do this now, but am just tired, did one upper body in the morning and 16km run. Can't wait to do it in the morning. Let's go ppl

[@jeninehoefler3014]

I really liked the format of this workout (thinking of adding on the shoulder mobility)! As other's have expressed, my legs are still sore from the quad/hamstring workout. 👍 Thanks, Heather!!!

[@Heatherrobertsoncom]

Well now you should have a whole body soreness? 😉

[@juliek.2237]

I LOVED the combination of heavier and lighter weights!!

[@aichetouornella7578]

Heather your workouts helps mr stay consistent, I'm loving the results❤

[@deborahmuhammad969]

💪🏾 I like how you still incorporated a little cardio and abs in this upper body workout. This good stuff!

[@veronicambennett]

This challenge is my favorite to date! I have loved all of them. This one is hands done 🔥. I love Heather!

[@chaycroteau1107]

I absolutely loved this one!!!! The format was outstanding.. this is one I will constantly come back to!!!!! Love love loved it

[@argysif7863]

Nice beginning of the week! Power up! Day 1 week 3 done!

[@Julie60-l9g]

Oh yeah I’m ready!!!!!

[@Castrokidsinyoface]

Great session HR 🎉 I do about 2-3 work outs per week but I’m committed to finishing this 12.0 program ✴️✴️✴️✴️✴️

[@daniellegeorge8969]

Another beautifully designed, challenging workout! Thank you Heather!

[@OreosAdventure]

Hi heather!i love how your subscribers grow i stoll remember i started to follow your workouts you had 355k subs 😊well deserved 😊

[@lethabovacu4093]

Week 3 let’s buuuuuuild!!!!!💃🏾

[@QueenofHearts02]

Come through upper body strength....enjoyed this one for sure!!! 1/23/2024!

[@pheliciaakida1632]

An awesome way to start a week💪❤

[@krisztinanagy1626]

Thank You Heather,🙏💪love it,this series is going so fast,awesomeness 😅😅😅🙏🤩🌻

[@Heatherrobertsoncom]

It really is!!

[@iswaryaias6072]

Done!❤

[@KatsSpot]

Whew .... my arms are feeling that one. Thanks Heather!!! 💪

[@dagmarupton2421]

Completed, excellent workout! Thank you Heather 🥰

[@darkrosieposie]

Loving getting my body back into a good workout routine ❤ this workout was awesome but definitely a killer on the arms 😂

[@darlenechakalos1617]

Day 11, done.. loved the stretch.. much needed after this workout.. and beating myself up on the slopes ⛷️⛷️😂😂 Thank you Heather!

[@СветланаАзими]

Thank you for the wonderful training and great mood. I study with you every day 🌞

[@smokey5lbc1]

About to hit the road again, and am a little behind on the workouts this week. But I am determined! Gonna have some double day workouts to get it done. Let’s do it! Day 11 done! 💪🏾😅🙌🏾

[@marcuscheng2507]

Way to go on Day 11 Heather!! You are doing so great!! 😊

[@rupkatharoy2531]

loving this! 💪🏼so excited to dive into week 3! My glutes are soooo sore from Day 10, they’re gonna be on fire for the killer glutes session next! 🔥🥵 but also reaaalllllyyyyy feeling deprived of some jumping movements and high heart rates 🥺, hoping to have them soon 💞!

[@bintimrembo24]

😂😂😂 I'm still recovering from day 10

[@rupkatharoy2531]

i can feel ya! 😂🔥💪🏼

[@elizabethhamilton3005]

you are a gift. thanks for sharing with us!

[@benatural49]

I needed a new upper body workout and this was it! Thanks Heather Robertson! 💪💪💪

[@minikutty9218]

Thanks

[@Heatherrobertsoncom]

You are so very welcome! Thank you for taking the time for the generous shout out 🙏🏽

[@ntebalengtwala875]

great workout. thanks Heather. Finally caught up with day eleven.

[@carolesimoneau542]

Done 💪 Feeling stronger. Thanks Heather. Another great workout. I also love that you guide us through the workouts by letting us know which weight to use ie. light, medium, heavy. Take the guess out of it and is super helpful. Thanks again.