Day 20: Hamstring & Quads (Lower Body Strength) / HR12WEEK 4.0

[@thobekabuthelezi4565]

Hey Team! To everyone who's been here since Day 1, well done! We're 1/3 phases done! I'm so happy for us😅 To everybody who's just trying on a daily, we're in this together! We're close to rest, let's earn it once again! See you tomorrow. Thank you again, Heather❤

[@Heatherrobertsoncom]

Amazing work team!!

[@tina9505]

So grateful for all the content Heather gives for free! I am really enjoying this program. And I really like it is being filmed in ‘real time’ - nice to see that it’s okay to pause or fumble. We don’t have to be perfect.

[@nishapatel6301]

Heather, these workouts have been fun and fierce!! Following along just a little behind the rest of the crowd since I started late, but I’m feeling stronger already!! Struggling to balance the dumbbell for those hamstring curls - we need a video during the 20s rest to see how you’ve placed it!

[@ellenpetrosino4907]

Pre-2020 I was a confirmed gym rat, but my body didn't reflect that. When gyms closed, I found your home workouts and I never returned to the gym once they reopened. My body composition has completely changed along with leaps in strength and flexibility. My goals with working out is to be able to say "yes" to new experiences. This year, at 59 years old , I surfed for the first time. I credit the confidence I have built up in my strength, balance and flexibility over the the last 4 years with you for this amazing first. A simple change I would like to request - in the next workout serious could you use a yoga block with a contrasting color. It blends into the mat and the wall, and I often miss that you are using a yoga block in the first set of a new workout.

[@michellevito1405]

YASS!!! 4 weeks in and feel so proud of myself! Aiming for progress, not perfection and I am so thankful I have Heather to be my guide! Looking forward to week 5!

[@Heatherrobertsoncom]

Amazing work Michelle 🙌🏼

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@Heatherrobertsoncom]

Yes!! 👏

[@blancaesquivel8807]

So grateful for this FREE workout program, Heather!!! At times I wanted to quit, but did my best to push through!!! You are awesome!!❤

[@Bladygirl87]

Last day of Week 4. Already!! Keep working!! The time will keep passing regardless.

[@annaconti3243]

Musica piacevole. Allenamento breve , ma intenso. Finalmente alleno i miei muscoli tonificando visibilmente senza danneggiare le articolazioni. Con queste lezioni riesco a divertirmi senza subire alcuno stress ..... le tensioni fisiche e mentali sono sparite. Grazie!!!

[@whiterook3114]

I missed two days of workouts so I combined Day 18 and 20 today. I was pleasantly surprised that I did it. I even added the first half of Day 19 toward the end. Big thanks to you Heather. I’ve been working out with you for a few years now and your workouts made me stronger.

[@adrianna1289]

20 workouts complete. It went so fast. This session was sweaty. Thank you Heather ❤

[@heikeweidert6721]

Hello Heather, I always have a hard time doing lower body workouts. But I know how important it is to train the legs. So I'll do it tomorrow. We as a team, with you Heather at the front, we can do it. Thank you for your great work Work 🫶❤️

[@Heatherrobertsoncom]

Way to challenge yourself!!

[@AltaMenneh]

🎉 4 weeks complete! 💪🏾Just when I thought I'd 'recovered' from glutes.... deadlifts, the gift that keeps on giving. Like all the comments say, I'm really enjoying these workouts.. I feel like you shouldn't have said anything about a phase two😳😬 but I'm here, not stopping til the end. Love you Heather❤❤

[@bonniebrown9969]

Wow phase 1 done ✔️ amazing, keep going everyone you all are killing it 💪💪🔥🔥

[@marsha1963]

I love how this one builds the heat so slowly and gradually, it isn’t fast moving, it suits my level of fitness, not too challenging - just right.

[@ecstaticawareness]

Ooooh Wheee! That was amazing. I loved keeping up with you on the reps, Heather. I am for sure going to be feeling my hamstrings tomorrow!

[@rabinamhr]

Great workout again. Thank you Heather for helping us challenge ourselves everyday.

[@ОльгаБаварская]

Heather, i've been following your program, adding your cardio workouts to every session of this program. The result is a really wholesome workout, i can do at home! Frankly i really could'nt do any more! Thank you for your beautiful smart and safe programs! I hope for some new cardio in the future to come.

[@ritab5620]

Fabulous Friday workout! Those weekend rest days will be sweet❤

[@graceherman1616]

Thanks Heather, great way to finish Phase 1. Day 20 complete only 40 more to go 🎉!!

[@LyndsayMartin-w2y]

I loved this one! Heather, I need a tutorial on the hamstring w the dumbbell you were doing! i couldnt quite get it! LOL Thanks for all you do!!

[@maddiec6316]

Great leg day! Unilateral moves are my favourite. Thanks Heather!

[@sonjareh1285]

Thank you so much Heather for your great workouts. I feel so much better and stronger! 💪🏻❤️

[@katjakafling4482]

And that’s week 4 ❤ Cwlebrated 50 this week 🎉 ty HR

[@np1996-dj4lt]

Another saved workout, my list is getting longer and longer! Thank you for these great workouts! I was wondering; would you consider making a video with exercises to improve balance? I had physiotherapy for my balance and some other things as a child, and that together with normal workouts has improved it quite a bit already, but I hope to improve it further with targeted excercises

[@dagmarupton2421]

Done 👏👏👏 Day 20 completed 💪 Thank you Heather 🥰

[@csthomson]

Another amazing workout! Love those heavy leg days that get my heart rate up too. Looking forward to the next phase!

[@raquelosorio2518]

I’m glad to work out with your daily training program!! I feel much better and stronger, thanks a bunch for sharing your amazing hard work to all us!!

[@jeanavery4451]

That was the best !!! Wow!!!! I had to go a little lighter in the weights due to a kink in the left side of my neck, caused by sleeping wrong, then aggravated it more the last upper body day and also the abs and mobility day. It was fine though! Lowering the weights today didn’t aggravate at all, and honestly, it made me focus on my form and helped me in my visualization of the muscles being used. So, it was a win for me!!!! 1/3 of the way done everyone! I’m so proud of all of you! 👏👏👏 Bring on phase 2! Thank you Heather for this 12 week challenge, and all you do to share it with us. You are so much appreciated!! ❤❤❤❤

[@megancantrell8900]

I can’t believe we have finished week 4! I am enjoying this year’s program. I completed 3.0 last year which is also amazing but they are so different!! Can’t wait to see what the next phase brings

[@chrissybickford]

I had such low energy today, but I pushed thru this one! I did have to pause a couple times for a breather and also to figure out how to do the hamstring curl, which I loved after finally figuring out to grab the weight!

[@julialeimer2335]

I really love and appreciate all of your workouts. I’ve done all of your 12 weeks challenges and this is my favorite one. Thanks a lot for being here and guiding us on our way. U helped me becoming a better and healthier version of myself. I’m very grateful. May u be happy and healthy 🙏🧘‍♀🪷🙌💪🎁💓

[@TheRealJules]

Loved the ham curls with the dumbbell!! Never thought of that before but totally felt like I was at a machine!

[@Audrey34823]

Thank you soooo much Heather for this wonderful wo. I usually don't like exercise, especially cardio and lower body wo. This one I think was my favorite of this program, I could put up my heavy weight and I sweat a lot ! I loved the squat jump at the end !!! You make me like what I usually hate !! Well done. I am everyday and for every work out you offer grateful, thank you so much to offer this program. 😍🥰😘

[@bilalkassem424]

Excited for phase 2🎉

[@alicialobatolozano5506]

You're simply the best!!!

[@pollybish2988]

Oh i can hear my quads screaming! But that means they really need this. Plus i can really use the balance work. Yet another amazing workout from an amazing lady!!! ❤❤❤❤❤

[@sharonjose644]

Awesome. I love this format. Time went so quickly. I used 10+15 kg DB. Added HR 10 min cardio

[@renatalemire2894]

Thank you Heather!

[@paulnaisbitt4977]

Monday morning leg’s done thanks Heather 🎉❤

[@lavendel75]

My favorite, can`t wait.

[@kellyvaltristaoferreira1061]

Oh my God, help me Lord 🙏 we are strong, wonderful and we can get the job done. Thank you for challenging us Heather.❤🇧🇷

[@kids4truthbeencouraged490]

Starting an early morning 🌄 routine of exercise. I love mobility. At 47, much needed. I was a little stiff 1st, but 2nd time was better. Thank you ❤

[@kathybryan3374]

Just wanted to add my voice of thanks for this. This is the first time I have managed to get to the end of week 4 on time, so to speak, and I am really enjoying it. My personal goal is to get as consistent with my running and this is really helping with that goal too. Looking forward to the next 4 weeks!! (oh and the 4 after that!).

[@sarasm5240]

Amazing Session!! time went faster than expected, I guess I'm getting stronger!! Thank you Heather!

[@paulnaisbitt4977]

Great workout esp finishing with much needed mobility exercises 🎉😊

[@marcuscheng2507]

Day 20!!! So amazing you made it!!!! So proud of you Heather, great job!!!! 😊

[@lisas.4895]

What a finisher of the week. I read about some people having problems with the hamstring curl, but they weren't an issue for me compared to my biggest enemy the split lunge 😅

[@knessa54]

FInally made it to the 2nd phase. Loved this workout!

[@erikaortizm.9420]

Thanks Heather!!! I love this workout! I’m feeling 💪🏼✨🙏🏼😊

[@WafaaGorGees-tz9qf]

Loved it!& Felt it! 💯🔥🔥🔥💕💕💕 Thank you so much

[@janicesganga5032]

Here since day one and loving ❤️ it😊

[@sargeglass08]

Love the stretches you have incorporated into 4.0 in the cool down, Heather! They feel so great after! I am loving all the strength in this program! Only on week 4:) Best one yet!

[@MelisaTerlecki]

Can't believe it's been one month! This is my fav program yet, i do enjoy the others but i llove seeing you doing the workouts alongside us, it feels more personal and for the first time i am actually doing it the way it is set on the calendar, so im not switching the days! im excited for the next two months, especially since you're adding some pilates, i tend to skip it just because i like to do something stronger but tbh i do need it in my routine. so so so excited!

[@ShesGottaFastCar]

Thank you Heather!!!!

[@ashleywilson0917]

Feeling so strong! 💪🏼

[@marsha1963]

I can’t believe how effective this one is, at the time while I’m doing it, it doesn’t seem that hard but afterwards I get trembling legs , done it twice now and get the same effect and that lovely leg tightening feeling next day as well!

[@chantal3172]

Love this workout. I did increase my weights a little this week. I can't wait to start the next phase.

[@honey4clover]

Another killer workout that’s so satisfying upon completion🔥 I love the varieties of moves that always keep the program fresh and tickle my brain (hamstring curl with dumbbell?!!)❤ Look forward to what’s coming next!!

[@Heatherrobertsoncom]

See you soon for week five 🙌🏼

[@patrickacolifloresvillasen1731]

Thank you, Heather and to the whole community! ❤

[@deborahtsagaropoulou1501]

Nice finish to the week..Ive just swam to so now ready to put my feet up!!!! Have nice weekend look forward to next week!!?? xx

[@vvv5848]

Hello mam following workouts along with u....the results r amazing n i reduced 2kgs n inches too🎉

[@heatherehrenholz3221]

I’m a week behind but I’m sticking with it! A bit worried about keeping good form with the RDLs, just gonna focus on going slow and steady. Thanks so much! 🎉❤

[@emilyburke6967]

My husband and are late today start but just finished day 20!! We have been consistent everyday because of you posting these for us Heather!! Love the workouts!! Thanks for the motivation to move!!

[@heatherh.197]

Busy week this week. I finished this weeks workouts in 3 days💪 🎉❤

[@Emily-vc7rs]

Every workout is amazing 👏

[@Heatherrobertsoncom]

Thanks so much Emily!

[@lethabovacu4093]

Can’t believe we’re at the end of week 4. Thank you Jesus for helping me remain disciplined 😁

[@MrsRivera777]

Amen 🙏 ❤

[@alphabelen9811]

This is so far my most challenging but love it😂. Kick stand, split lunge with heavier weights, balance is not great😢. And those hamstring curl😂😂. ❤❤❤ Week 4 done. Looking forward on week 5. Thank you so much Hr❤!

[@denaneshjambo]

4.0.is dope!!!

[@tanyacotterell9253]

Woaaaaaahhhh! Tried 2X20kgs for the deadlifts and I crumbled!! Not sure how much heavier I can go but I’ll give it a crack! Loving this program. First 4 weeks complete 🎉❤

[@argysif7863]

1st month gone!!!! Feeling amazing! week 4 day 5 done!

[@madilinkenmeyer]

These are the prefect length for the day's workout. Great for fitting into the day whether morning, evening, or lunch break. Thank you!! Keep going everybody!! 🏋‍♀

[@jennifero5347]

The candyland song and hamstring curls?! Loved this one!!😍💪🏼

[@Heatherrobertsoncom]

It just felt right 😆

[@rebeccarichards5023]

Legs definitely felt that workout! 🔥😅 Thanks great week!

[@belindawellings8624]

20/20 and I’m feeling 💪 🙏

[@Mpumi207]

Wow we are done with week 4 yeah!!!

[@MrsRivera777]

This was whewww!!!! I’m so proud of myself! It’s my first program that I’ve ever stuck with for this long!! Thank you Heather for making such an amazing program! ❤🎉

[@tharris504]

Month one down! Awesome workout today, thanks Heather! 🔥🔥🔥

[@Heatherrobertsoncom]

Woo hoo 🙌🏼 Thanks for supporting me through the first 4 weeks!!

[@baseball90242]

The hamstring curls were fun. I think that’s a new move from you

[@Kira-of5sz]

Okay that was tough! But we are doing it! Love the cool down music!!!!

[@tone03tone]

Here in August 2024 at Day 20. Loving it

[@Brenda-n9r]

Thank you Heather❤I can always just be in the present with you just doing this for me❤

[@zahraathefree]

Thank you so much 🤍

[@miriammojica4970]

Here we go, ending of week 4! We are saying bye-bye to the first month in style!🔥🔥 Hammies and quads are joining the party!🎉🎉

[@amyrandolph4478]

Just what I needed.

[@maggiesmith580]

❤ it Heather! TY💪🏽

[@pchanley]

Thanks for this superb content. Love it.

[@viviendancs2407]

that was a perfect finish of the 4th week Heather :D Thank you I loved it so much🤩

[@jazzyellabella1]

Phase 1 complete🎉🎉🎉🎉🎉 thanks HR

[@kiyanthefirebreather5414]

Wonderful, boy I love these leg days. Now my next target is to match the No of reps to that of Heather,s.💪

[@sylvitagz2714]

Excellent and intense w those short breaks 😅❤

[@vishakhamehandru8304]

😅 what a wrap up to the week. ❤. Look fwd to next phase 🎉

[@brookefletcher131]

Wwwwooooo wwwhoooo🎉🎉🎉 High Fives y’all ❤❤❤❤❤!! Happy Friday!! Is it Monday yet 😂😂😂 I am seriously already excited for the next workout!!

[@QueenofHearts02]

Thoroughly enjoying the 4.0 challenge and looking forward to moving on to the next phase! 2.3.2024!

[@lejunepier4698]

I just wanted to start by saying I love this program and I have been working out with you since 2017. For the first time today, you introduced an exercise I was unable to execute. For the hamstring curl, I could not figure out how to hold the weight between my feet. I tried lighter weights but I could not even figure out how you grasped it between your feet. After numerous frustrating attempts, I skipped the exercise. If you could do a demonstration of how you managed to hold the weight or an alternative exercise would be helpful.

[@ewakowalczyk706]

Split squad was killer!!!❤

[@Bev907]

Thank You!

[@poojaboinpally1555]

Thank you completed all 20 sessions... I feel flexible and confident in increasing my weights for next week...

[@Sundown90]

Another great workout complete 💪

[@amyfritz2913]

Looks awesome as always leaving ending the week stronger then ever ❤