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!!

[@michelelepage7402]

Hubby and I just finished this leg workout! Heart rate was up! Thank you so much Heather. We are both over 60 and staying fit has always been part of our lifestyle. So happy to be part of your healthy community. 😊

[@AltaMenneh]

Ayyye! Go go go!

[@Yoshiontop27]

So awesome you workout together! Love it!

[@vasu925]

way to go! good to know I'm not the only one in my 6th decade doing this.

[@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.

[@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.

[@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!! 👏

[@CarrieChristofield]

This series has been amazing so far! I love the challenge of using higher strength dumbbells. I also love the mobility days - working on mobility is not something I usually make time for. Thanks, Heather!

[@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!

[@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 🙌🏼

[@75JayLady]

Wowza! Thank you Heather! This workout had all of my favorite lower body moves! The only thing I struggled with was getting a dumbbell to stay between my feet for the hamstring curls! Anyone else?? LOL

[@kristineberry4996]

I could not

[@75JayLady]

@@kristineberry4996 I guess its now a new goal for us to get better at!

[@tone03tone]

Just now did this. I agree. I had to pause for awhile and place it a few times until I finally got it then unpause

[@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!!!

[@jadyf9304]

Great end to the wk. Anyone else have challenges with the hamstring excercise with the dumbell between your feet, or am I the only one??!! 🤣🤣🤣🤣

[@meghalean]

I love you Heather!. I know everyone is loving your workouts but this program is so different than any you have done. I can’t say I love this phase. I just need more cardio and I feel so much bulkier 😢 but I appreciate you and doing the workouts in real time with us ❤

[@MrsRivera777]

HIIT coming next week! Also you can always do more cardio on the side. Strength is far more superior.

[@meghalean]

@@MrsRivera777 yes I have been! I run everyday but also just doing hiit on the side. It’s just taking up a lot of my time so praying next phase is faster paced

[@jeninehoefler3014]

I feel the same way about the program thus far. Focusing this much on strength has never gotten me the results I want.

[@MrsRivera777]

@@jeninehoefler3014 different strokes for different folks! Atleast she has plenty of other programs who suite those who feel this way and want tons of cardio!

[@MrsRivera777]

@@meghalean gotta do what works for you! Not everyone is going to love every form of fitness or maybe prefer one over others but that’s the beauty of Heathers programs there’s something for everyone and their specific goals

[@jaymekabelac602]

That one had my heart rate way up! Very challenging and amazing workout! Loving the strength training Heather!

[@jessicaroux7377]

This is my favorite program so far!! Those jumps were killer!!!

[@smokey5lbc1]

Day 20 ✔️ I got behind guys! Let work takeover and didn’t keep my needs prioritized. But I’m determined to catch up with 2 a days and finish this 12 week program on time! Never give up; just readjust to the changing landscape. 🙌🏾😅

[@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.

[@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!!

[@nicolemcfarland3795]

I am a week behind and just finished this workout and wow! Just want to say thank you for doing these programs free on KZbin. I have been working out with you for 1 year now and I am never bored. This one was a killer!

[@Angiebee.]

It’s ok bestie I’m a week behind too!

[@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!!❤

[@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!!

[@cathycrayton583]

Wow, a great way to say goodbye to week 4. Had to believe. Loving every minute. See ya in phase 2

[@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.

[@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.

[@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

[@maddiec6316]

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

[@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❤❤

[@adrianna1289]

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

[@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

[@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!

[@tharris504]

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

[@Heatherrobertsoncom]

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

[@pizza-mia5208]

Thank you Ms HR once again . Back to work Friday so will start d20 in a Moment. So thankful w your mobility sesh . Thank you. Feels very good after 17,18,19 workout last night

[@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!

[@rabinamhr]

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

[@tnguyen3598]

This is the best work out EVER

[@kellyvaltristaoferreira1061]

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

[@MsAwelsh]

Crazy how much those single leg lunges make ya sweat. This was amazing and my increase in weights is staying strong. Way to go team 4.0- 1/3 complete. Thank you HR for your guidance

[@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!!

[@triciawainwright7054]

Wow that was tough!❤outstanding routine!! 🔥 I pushed through with heavier weights again, felt like going lighter a couple rounds but I stuck with the heavier and it was great!!!! Thank you so much for blessing us with all of your hard work Heather!!! Looking forward to next week!!

[@Heatherrobertsoncom]

Enjoy those rest days, you earned them!!

[@triciawainwright7054]

@@Heatherrobertsoncom Thank you!!❤️❤️❤️

[@Bladygirl87]

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

[@joanneking685]

Loving this 12 week session. Look forward to doing my workout every day

[@lavendel75]

My favorite, can`t wait.

[@iditamrani8084]

I absolutely loved this workout and this program is the best . Thank you Heather for this wonderful program 🙏

[@bonniebrown9969]

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

[@Victoria_Bryant]

I'm having breakfast, and then I'm going to do this workout. I've been loving this program, Heather! Thank you so much. 💓

[@Heatherrobertsoncom]

Thanks for starting the day out with me!

[@Victoria_Bryant]

@@Heatherrobertsoncom I'm honored and grateful to! 🙏 ❤️

[@Myfamileee]

Hello from London so glad I came across your program Heather. Just finished day 20 and feeling so good!

[@mabelynlien]

I can already tell that my legs are going to be talking to me for days after this one! Looks like a 🔥🔥🔥 of a leg day! Thank you for phase 1 Heather, and looking forward to phase 2 👍🏼👍🏼💕💕

[@JG-gf7yb]

My hamstring curls were not OSHA approved, could not keep the dumbbell in a safe position. I switched to ankle weights the second round, went much better, and no ER visit required!

[@emilyeldridge4247]

i work for a safety company, so you calling them "not OSHA approved" made me lol

[@AnaBubu174]

So good. Loved the sesh. Thanks for all the effort you put in making the videos

[@joana03031981]

What a sesh! One of the most challenging lower body for me so far and also one of my favorites!! Thank you Heather!! to this beautiful community: Congrats on your work and thank you for the company!

[@lsw83]

This is my favourite HR 12 week challenge! I've never made it this far through the previous ones - 3 years following your workouts have made me strong enough! 💪 ❤

[@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!! ❤❤❤❤

[@sharonzeller2270]

Been an awesome program thus far and I can only expect these next weeks to be the same. Thank you again so much Heather! I struggled with those weighted hamstring curls but lowered the weight and managed to get it done!

[@jennifero5347]

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

[@Heatherrobertsoncom]

It just felt right 😆

[@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 🙏🧘‍♀🪷🙌💪🎁💓

[@LydiaPerez_]

The hamstring curl was killer! But I pushed through! ❤

[@sonjareh1285]

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

[@user-fx5hl2qb5w]

Not sure if I commented after I did this yesterday. It was awesome. I loved this one. Legs are dead today!!! 😅❤

[@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.

[@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!

[@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!!

[@alicialobatolozano5506]

You're simply the best!!!

[@deborahfragiorgi6791]

I can’t believe day 20 is done. I feel amazing!

[@chrissy-jo]

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!

[@TheArtsbabydoll]

TGIF!! Great workout, burn and sweat!

[@csthomson]

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

[@ShesGottaFastCar]

Thank you Heather!!!!

[@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!!! ❤❤❤❤❤

[@patrickacolifloresvillasen1731]

Thank you, Heather and to the whole community! ❤

[@ritab5620]

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

[@ofeliaarosteguy4573]

Thanks!

[@Heatherrobertsoncom]

Thank YOU for continuing to show up on your mat!! I am so happy you are enjoying 4.0 🙌 Your support and participation is so appreciated 🙏🏼

[@WafaaGorGees-tz9qf]

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

[@sharonjose644]

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

[@paoania]

That hamstring curl was killer!🦵🦵

[@Shellsea22]

I love your workouts and appreciate what you do so much. Could we see some workouts with 3-4 sets? Thank you! ❤

[@micheleparent7335]

I feel brand new and so grateful for these sessions. Thank you 🙏

[@TracySuprenant]

I am loving these workouts! I have found that I lack on balancing exercises and they can be challenging. I definitely feel better and I see progress.😅😅😅 Thank you so much for these videos!!

[@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. 😍🥰😘

[@QueenofHearts02]

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

[@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!

[@mummab7637]

What an Amazing 4 weeks Heather!!! looking forward tp Phase 2. Thank you😇💯🤩❤🙏

[@belindawellings8624]

20/20 and I’m feeling 💪 🙏

[@chantal3172]

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

[@rmclean101]

I don't know how I missed this one...but catching-up now and it's awesome!

[@sarasm5240]

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

[@ofeliaarosteguy4573]

Thank you, heather!!!! I am loving 4.0!! My biggest difference is in my core strength and my balance, still a little shaky on the single leg deadlift but 100 % percent improvement from when I first started. Looking forward to week five.❤

[@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! ❤🎉

[@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 🙌🏼

[@corvuscorax142]

It's a great sign when a strength routine elevates my heart rate to the sweaty and fat burn zone. 💜💙 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!).

[@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 ❤

[@christiebowser9563]

Thank you for this! I love your workouts. I am so much stronger, and I can see muscle definition! You are amazing and thank you for all that you do!

[@marlenemedinagonzalez6453]

Power workout!! Thank you Heather 🙂

[@KatsSpot]

Thank you Heather. I loved the hamstring curls!!!

[@V-Star108]

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

[@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 😅

[@heatherpoletti6692]

A hard workout after nit aleeping well and completing your 4.0 day 15 workout. I used 20 25 30, and 35lbs.for the duration. This program hit the muscles as well as cardio.❤

[@poojaboinpally1555]

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

[@sumavinjeta]

This one was quite challenging, although Heather makes it look so easy ☺. Thank you! ❤

[@TheRealJules]

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

[@Brenda-n9r]

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