Day 13: Chest & Back Dumbbell Workout (Push & Pull) / HR12WEEK 4.0

OK team we are ready to push and pull our way through an intense CHEST & BACK Strength Workout today! Using dumbbells we will be alternating between push and pull type movements to help strengthen the upper body specifically the chest and the back. Two strength training circuits, two rounds of each - let's gooooo! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Light (5-8lbs) Medium (10-15lbs) Heavy (20-25lbs+)
Exercise Mat
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Workout Breakdown:
0:00 Intro
1:04 Warm Up
4: 14 Circuit One (40s work + 20s rest x2 rounds)
Chest Press Bridge
Bent Over Row
Chest Fly
Rear Fly
Laydown Push Up
Super V-Squeeze
16:24 Circuit Two (40s work + 20s rest x2 rounds)
V-Press
Underhand Row
Upward Chest Fly
Scapular Squeeze
Pull Over + Press
Renegade Push Up
28:24 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

[@MissNayla2]

I've been doing your workouts for several years and they are truly the best and most well rounded. Love you Heather! Thanks for keeping us fit and challenging us ❤

[@Heatherrobertsoncom]

And thank YOU for continuing to show up on the mat!

[@staceywilliams1863]

Yea I left everybody for, Heather! 😂

[@lakiebfitness7577]

I agree Heather’s workouts are the best 🎉

[@user-ht1jf8pv6m]

Today I need to say this. I am a tall girl working on a computer 8 hours daily. Doing these workouts hasn't only made me stronger but also improved my posture and that tendency to lean forward. I can't thank you enough Heather. ❤❤❤

[@sheilaricci2105]

Age 47 here-and you are soooo right about back and forth standing to mat! This is my 3rd HR challenge and I love it--especially as you've added mobility training! Thank you for all you do, Heather.

[@Heatherrobertsoncom]

My pleasure Sheila!!

[@alliterationUK]

I so agree! I'm 53 next month and so enjoying this series. Can really see the definition and feel improved strength. Menopause has been rough but I'm doing all I can to be as fit as possible.

[@MichelleVRafter]

Me too for the mobility. I would LOVE if HR would combine all the mobility sessions into one hour-long mobility session, wouldn't that be an amazing rest day activity?

[@carolinedelosso6429]

I have been dealing with a nagging shoulder/ upper trap injury while completing this challenge so I have been modifying my workouts but continuing… and I also am a huge fan of the mobility sessions!!!

[@larkie]

YESSSSSSSS! Thank-YOU!!!!

[@monikabystrzycka6883]

I’m 51 and so grateful I found you Heather Robertson! ❤I’m so happy to be motivated and challenged by your workouts but I also feel like I’m not alone and I feel this community of women (and not only)

[@thobekabuthelezi4565]

Day 13 marks our halfway mark to the end of this week! We're almost there guys, let's go! Thanks Heather❤

[@judithcyr2248]

I love it that you include warm up & cool down in your 30 min. I only have that time for me in my schedule so this is perfect!! These workouts get me up in the morning!! 😊Thank you!!

[@n3g4r39]

I wanted to thank you for your high-quality videos. I have been following your videos for a long time and have witnessed your progress in editing and the variety of exercises. Displaying the duration of the workouts and mentioning the weight variations, both heavy and light, was an amazing idea. The changes in your outfit for each exercise are also remarkable. Even when you don't stop the video due to its difficulty, it makes me feel more comfortable. Overall, you are doing exceptionally well, and I am glad to be following your page and exercising with you. ❤️❤️❤️❤️

[@Heatherrobertsoncom]

Well wow! Thank you so much 🙏🏽

[@dianedanch5940]

This has been your best program yet, Heather!!! Loving these videos

[@Heatherrobertsoncom]

Thanks so much Diane! So happy you are liking it so far 🙌🏼

[@katjakafling4482]

Heather, I turn 50 on Valentine’s Day ❤ I’ve been working out with you since I was 45. The trainer I ALWAYS come back to. You play a part in my Turing the big 50 in great shape in spite of having diabetes 1 for 30 years. THANK YOU!

[@elainelarge2576]

As I age, and my friends and yoga students age, it's getting more challenging to get up and down from the mat. I was just saying the same thing to my yoga students this morning. We are adding up and down to our yoga practice too. We are all in our mid to late 60s. Keep going girls. Never stop getting down and back up again. Thanks Heather!!!

[@Heatherrobertsoncom]

Yes!!

[@fashionstalks]

You are slowly changing my life! I’m so glad I found your channel and this fitness plan. Most days you be kicking my behind, but I need it!! Thank you a million times!

[@alliterationUK]

As an OG HR fan, what really strikes me about the outstanding contents of her work is that even an upper body workout has elements that incorporate other parts of the body - for example, doing chest presses with a bridge or in tabletop to activate the core, bent over rows or super squeezes to involve the same, and yes, the functionality of getting up and down quickly. THE best online fitness instructor and I for one am doing my part to get the word out and subscribers up!

[@Heatherrobertsoncom]

Aw wow 😊 Thank you so much for this 🙏🏽

[@jeanavery4451]

Excellent workout👏👏 I am really enjoying this program, and every day I’m excited for it instead of dreading it, so that’s huge for me. Thank you Heather!! ❤❤❤

[@denicedancasey]

Excellent for tomorrow! I always love arm and chest workout … well I love all of your 4.0 focused muscle group workouts. Thanks Heather! ❤❤❤ note after I did the workout,,, I loved it - up and down parts and all! It was a great routine!!

[@Heatherrobertsoncom]

You're so welcome Denice! thanks for working out with me today 🙏🏼

[@anumakinen974]

Thank you, I thoroughly enjoy this program, and the music as well!

[@jinnyferrari7178]

I was just going to post about the music too! I loved the cooldown music in this workout - the best ever. Left me feeling that I just watched a love story … but better!

[@adrianna1289]

Great session. I am also glad the the ad glitch on yesterday’s was fixed. Thank you for always being here in the comments for for loving some many of my messages ❤❤❤

[@mindmanvancouver]

I have done many Chest and Back Workouts with Heather over the years and this is def one of the best. Thank you Heather.

[@bex9509]

I'm a Radiologic Technologist/Mammographer x 36 years . Push and pull is my life , up and down are my life!😂 Thanks for this! It truly is helpful!

[@justnic630]

This is a nice change from my usual weight training exercises. Some of the movements are new to me. I especially like having warm-ups and cool-downs in each workout and specific to the muscle groups being worked. As long as I can avoid lunges (temporarily), I will be doing more of Heather Robertson workouts.

[@lesliefisher]

Just turned 60 and every time I say to myself there’s no way I can lift the recommended weight I give it a try and am pleasantly surprised! The first two weeks have definitely increased my strength. Thanks Heather!!! ❤🙏🏾🙏🏾🙏🏾

[@sabahaman]

So far so good. Glad that I chose to follow along Heather with this challenge. ♥️

[@roxanegauthier215]

Heather, I've been following your workouts for a few years now and I am always astonished by the way they meet my needs perfectly. 4 months pregnant now and I cannot tell you how much this program is PER-FECT (as I need to slow down the pace and focus on my strength). Of course, some modifications are mandatory, especially on those abs, but I really wanted to thank you, Heather. You truly are the Greatest coach Of All Time !!

[@miriammojica4970]

Let's do this! 💪🏼🔥💪🏼🔥

[@priscillasantos5501]

Another workout which is beautiful, magical and technically designed in such a way that no muscle is left behind ❤ thank you Heather 😊

[@NwakaCash]

These workouts are exactly what my body needs. I cannot thank you enough. Its truly a blessing to do it before you start your day. God bless you Heather!!!!

[@angelaweigle5625]

Two things happened today: I was able to do regular no-knee pushups, and my previously medium and heavy weights became my new light and medium weights (have to go out and get new heavies)! Progress! Thank you, Heather!

[@lauramc0788]

I love your workouts. I've done all the 12 week programmes, but this one is my favourite of them all. Love the strength 💪

[@MrsRivera777]

Heather! I can’t wait to do this one tomorrow! The one for today was intense my booty is feeling it and my hamstrings! This has been the longest I’ve ever stuck with a program and plan to stick it out till the end! I’m loving it and realizing how much I love strength training and seeing all my strengths and weaknesses! Upper body is definitely harder for me but I’m pushing myself and learning when to give grace as well! Love this program and love you Heather! Thank you for making these amazing workouts for FREE! You are amazing 🤩❤️😘

[@cathycrayton583]

Loved this one! Added the mobility from day 9. Sore but feeling good. Till tomorrow

[@invigorateyourjourney]

I am LOVING the focus on strength! It's been easy to jump on my bike afterward for some cardio - except after leg days!😅 Thank you, Heather - for keeping us on our toes (and hands)! 💪🔥🎆

[@JennySmit-qs6gl]

Thanks Heather. I've just discovered you and I am really enjoying this series. Bring on day 13!

[@sumavinjeta]

Finally back on the mat after a longer illness. I was so looking forward to it ☺ Thank you, Heather ❤

[@tara-nc1yk]

Love thearm workouts!! I'm feeling stronger every day. Thank you. 🎉💪

[@user-ef7sf2bx5z]

Thank you sooooo much for this amazing program, I love and enjoy it so much!!!

[@dspivak1000]

Hi I'm 58 years old and I especially love HR's workouts. I adapt some of the exercises to accomodate my shoulder but I find that the up and down on the mat helps with me getting up when I am on the floor or crouched and the mobility workout is also the bomb for aging muscles. Thank you Heather!

[@alliterationUK]

Absolutely! I'm nearly 53 and have been active nearly all my life but started really feeling the strain in my early 50s. Now getting fitter and feeling so much better. Haven't had to use painkillers for my dodgy spine in months.

[@samhillier4110]

Day 13 Complete! Love the ups and downs, keeps things interesting!

[@KatsSpot]

Thank you so much Heather. I'm what most would consider "older", even though I don't feel it or act it. I love how it feels like you're tailoring your workouts to real women. 🤍

[@nurshaw6352]

Another excellent workout...go everyone go! Thank you Heather

[@katarzyna_f]

Day 13 completed✔ Thank you Heather🧡

[@staceywilliams1863]

Thanks, Heather! You’re appreciated! ❤

[@nanengaputa3407]

Ty Heather, I appreciate, and also very grateful for these workouts. Much love ❤️ ❤

[@marcuscheng2507]

Day 13!! You are doing so great Heather, keep it up!! 😊

[@micheleparent7335]

This was an amazing workout! Just when I thought it couldn’t get better. You never disappoint us Heather 🙌💪🏼🙏

[@Heatherrobertsoncom]

Thanks so much Michele. Awesome working out with you!!

[@jcammish6689]

I love just trusting and going with the flow up and down knowing that it's helping to make me stronger ❤

[@beckyzimmerman2029]

Love this❤ sometimes I get down and can't pop right back up. Thanks @Heather.

[@Bladygirl87]

Ohhhh yeah!!!! Upper body!! Really loving this program.

[@PieraB]

This was awesome! I also did the ABS and mobility workout again after this :) Im getting into the best shape of my life and never looking back :) thank you HEATHER~. and I wish everyone the best success!!!

[@user-vh6tg3wn1u]

Love this programe... Thank you!

[@onelovelivity]

Wow Heather - not only do you provide great workouts but you also factor in the transitions as functional movement. Loved this one. I'm aiming to get a much stronger upper body and be able to do more push ups and use a pull up bar by the end of the challenge so these sets are great! Thank-you!

[@todayistheday13]

This was a great workout! ❤ i am already feeling stronger and love it!

[@pharri0083]

Awesome awesome workout! Wow! This program has to be the absolute BEST EVER! And I have been doing all of your workouts with u since COVID! Thank you so much, HEATHER!!! You are the gift that just keeps on giving and giving! Wow! God bless you! ♥️

[@barbarabland9611]

I have been working out with you from the beginning- always giving a thumbs up! I just want to comment on how much I'm enjoying this series! I appreciate the addition of the mobility sessions- I didn't realize how much I needed them! I also love the music choices- the piano cool down music is so pretty! Thank you for this 12 Week Program- I absolutely love it!

[@vishakhamehandru8304]

@Heather you make things so easy for us!!!! ❤

[@nicholasdoxey244]

I enjoy the push and pull loved this workout I have been doing your workouts for quite a while. thanks for keeping us so fit you’re wonderful.

[@vartgezmansourian5391]

I feel the burn in my muscles. I appreciate the warm-up and the cool down sessions.

[@alicresca9062]

I officially retired the 2 lb weights. Yay! Thank you Heather! I’m feeling stronger . 🫶

[@lisas.4895]

I think this was my favourite workout of 4.0 so far! I loves the constant change between chest and back exercises, the change of lifting heavy vs light and the standing and mat exercises. Gonna add an arm finisher and I'm done :D

[@dawnchuma67]

Loving this program so far!

[@heatherpoletti6692]

I completed this after your 4.0 day 8 chest workout. A great 40ish minutes of chest back &shoulders. I love your selection of exercises. They are a few new ones for me. I love changing it up

[@leslieleslie6590]

Thank you! Loved this back/chest workout!

[@jessicalane3870]

I really enjoy your back and chest workouts - the variety! Honestly, most trainers are one arm rows till bust. Thank you!

[@user-sf4hb1vd8q]

Love this 12 week program! I was lifting the last three months and my muscles needed the change- this has been great!

[@harishussein3270]

Might try these workouts for upper body and chest, thanks for sharing 😀

[@bejaphet]

This series is legit changing my life. Much love from Tanzania.

[@csthomson]

Oh my goodness, I REALLY loved that one! Loved the alternating push and pull, and that for an arm workout, it got my heart rate up!

[@graceherman1616]

Day 13 Complete. Thanks Heather, week 3 has been awesome!!!

[@sarasm5240]

I love upper body routines, this one was great!! I'm ready to start my day!

[@azisafavi8845]

Thank you for your amazing workouts !!!!

[@truelllooovvveee]

Absolutely stunning and great! The music in the last part is so nice and fits for the stretch! You are beautiful Heather Robertson, I respect your workout pretty much and thank you for making us stronger🥰

[@WafaaGorGees-tz9qf]

Thank you Heather,Every exercise worked my chest & back effectively!! 👍🔥💪💗

[@jeninehoefler3014]

Thanks for including that great introduction, Heather! I find it so helpful and interesting to hear the method to your 'madness' (I often talk about it with my dog while "we" workout). Also enjoyed the lighter weight and body weight movements you incorporated in there. 😊

[@deborahjohnson9914]

Good challenge, and, yes, as has been said, the "up and down" added another layer! Thanks, Heather!

[@darkrosieposie]

Another awesome workout! Loved the format & am loving the focus on strength & mobility. Having a partner with limited mobility has helped me realise just how important these things are in our everyday lives ❤

[@brookearkills9839]

Thank you Heather!

[@dagmarupton2421]

All done thank you Heather 🥰

[@connie6410]

Thanks for the explanation, Heather. I do always trust the process with your workouts, but it's great to know why we're doing what we're doing. Thank you!! 💞🙏

[@Heatherrobertsoncom]

Thanks for trusting me Connie!

[@bonniebrown9969]

Yes! Lets get it done 💪💪🔥❤️

[@triciawainwright7054]

I’m ready!❤ Day 13 let’s go!🔥❤

[@mummab7637]

Day 13 Done and Dusted 🤩Thank you Heather🙏. This was AMAZING😍💯💯🥰

[@brendafarris7350]

Def loved this one!! thx

[@BaMaJs03]

Day 13 complete - been commenting for my own record and showing up for myself. LOVE your stuff, Heather!

[@gladysbermeo5545]

Gracias excelente me siento con micha energía sigamos con este reto sin miedo al éxito 💪💪💪💪

[@j3andmo]

This was great! Thank you H 🧡

[@niyatig7912]

Awesome workout! You are reason I m consistent ❤ thank you so much!

[@roxi3410]

Great one! Thank you!

[@patrickacolifloresvillasen1731]

Thank you, Heather! ❤

[@juelclyne7392]

Thank you Heather. This was awesome 👏🏿 ❤

[@stephaniesochan5273]

Woohoo. I can’t believe I am still here staying with it. This is the type of class I’ve been yearning for!

[@deborahtsagaropoulou1501]

Wow fab!!! Loved this workout from sitting to standing its great !!! Loved combo of exercises...Thanks You to have a lovely day!!

[@markgarvey6330]

That was a good one. Thanks, Heather.

[@christinestacia6388]

Thank you so much, Heather.. done for today.. Love from Indonesia ♥️♥️

[@AnkitaOm_01]

Thanks Heather ❤❤❤❤❤

[@AnaBubu174]

Thanks Heather! ❤❤❤❤

[@nelaexpo]

Excited to get this one in tomorrow!

[@dagmar3794]

That was intense and effectiv, thank you, Heather❤

[@sharronstretton8451]

Good one 😊 😅 thanks Heather. ad timing all sorted again thank you 🙏

[@zilungilemnguni9288]

Sweat sesh complete. Loved the pulling and pushing❤. 5he cool down music was amazing

[@ross_501]

Still going! Keep up the good work everyone -- thanks Heather!

[@Bev907]

Thank You!

[@rmclean101]

This was great, thank you!