Day 21: Upper Body Strength (Dumbbell Only Workout) / HR12WEEK 4.0

Welcome to week five team!! We are diving into the second phase of the HR12WEEK 4.0 today with an UPPER BODY STRENGTH workout. Two rounds of each exercise using light, medium and heavy dumbbells for resistance. Grab your gear and follow along! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Light (5-12lbs) Med (15-20lbs) Heavy (25-30lbs+)
Exercise Mat
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Workout Breakdown:
0:00 Intro
1:15 Warm Up
5:00 Circuit One (40s work + 20s rest x 2 rounds)
Press + Twist
Upright Row
Rocket Push Up
Renegade Row
Ski Swing
15:10 Circuit Two (40s work + 20s rest x 2 rounds)
Bent Over Row
Curl + Press (R)
Curl + Press (L)
Alternating Curl
Inchworm Push Up
25:20 Circuit Three (40s work + 20s rest x 2 rounds)
Skull Crush + Press
Side Plank + Raise (R)
Side Plank + Raise (L)
Fly Combo
Weighted Jack
35:20 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

[@Heatherrobertsoncom]

Phase two is here my friends!! This week we have more strength training ahead of us plus we are including some HIIT, MetCon and pilates sessions - it is going to be🔥🔥🔥 Who's ready!!?

[@MrsRivera777]

Nervous but ready 😅😂🙌💪👏👏👏

[@iwonamika5366]

Ready ❤😊

[@kaitlinlyons1006]

I am so ready Heather thank you ❤❤❤

[@tintin8758]

I'm so so ready. Thank you for all your hardwork.

[@rupkatharoy2531]

DID YOU SAY METCON AND HIIT???? 😍💪🏼🔥aaaahh finally!! bring it on, heather! So damn ready!!

[@anjumbatty8969]

I have been following your workouts for 3 years and have never left a comment. I just wanted to say that this series is your best so far. I love how you are committed to your programmes…your warm ups , the workout and the cool downs. ❤ you for doing that for us. A massive thank you!

[@laurajohnson4345]

Agreed! My fav series so far as well

[@sophieh4925]

Same here!! Started in 2020 but this one is amazing 🤩

[@bellezzainthecity5298]

I am still with you and the program is on point for all, including over 40!

[@user-zx3tl1wc3y]

I've never felt better at 62 years young. I totally keep up with every set and weights. I'm so happy I found you for these great workouts. Love everything about them. You are wonderful!

[@itsjanetruth]

Thank-you for motivating those of us not far behind

[@dorisdomz]

I'm 57vyrs old going 58. I must say I can do all of the variations of your workouts..but telling the truth with modifications for those harder harder..At my age I'm proud I can follow your series & other programs served already..But for the weights , I used the weights what my arms can..I listen to my body..Thanks Heather for your never ending efforts for us😊

[@Heatherrobertsoncom]

Amazing to hear that Doris! Keep up that strong work 💪🏼

[@miriammojica4970]

Phase two, here we go!🎉 So excited to do this! This 4.0 program has done already so much for me.😊 Thank you Heather! 🙏🏼❤️

[@DeniseAmil-lo5lc]

This is a great workout, thankyou feeling strong, 62 and killing it

[@user-il5ev7rv1b]

Thank you Heather for 4.0! I struggle so much trying to incorporate exercises for different parts of the body, alongside mobility and cardio! And as a woman over 40 I am aware that strength training is super important. It’s so great that you have done all the thinking and put together this amazing series. I’m loving it! Thank you! ❤

[@gericupito5256]

I'm absolutely loving this program! Already seeing changes & can't wait to move ahead with the next phase.🔥💕

[@MaWi-AT]

Just finished this fantastic workout! Working out with you the fifth year, my body changed a lot to the better. Today achieved five full pushups for the first time 🎉! Thank you, Heather, for all your hard work and this fabulous program! 💐❤️

[@melaniephipps3716]

This is so awesome! One of my goals is to do full pushups and I am definitely getting there. Can't wait to get there too. You rock!

[@triciawainwright7054]

What a spectacular 21st day upper body workout!!!❤❤🔥 A huge favorite Heather! I truly can’t express how thankful I am for you!! Looking forward to tomorrow!!

[@user-ep6nq3cj4q]

Still with you 💪🏼 stronger, fitter & happier

[@monikahacsavecz]

Let's start phase 2! I'm ready for it! 💪😊

[@mindyavden2248]

This program is incredible! Still going strong and feeling amazing! I am so very thankful for all the time and thoughtfulness that you put into these and bless this community with. What a treasure. Thank you! You are making a difference in so many people's lives.

[@lethabovacu4093]

Well done to everyone who’s made it this far. Discipline is never easy but the rewards are amazing. Cannot wait to start week 5 tomorrow. Heather a huge show out to you,you’re the best ❤

[@BaMaJs03]

Day 21 complete of my own pace. I started late, but that doesn't mean I won't finish. And finish STRONGER!!

[@deadliftsanddisney]

I'm a few weeks behind - phase 2 here we go!

[@annaelisabeth6813]

Same here - and I have to take some extra breaks as my muscles aren't ready to be trained again after two days of rest most of the time.. but that's fine, we'll finish it anyway!

[@darkrosieposie]

I did not modify the weighted jacks and you don't know how proud that makes me 🥺 I've been struggling with my cardio & endurance so badly since taking a major step back from working out. This was a huge step forward. Yes I took a few seconds rest here & there but I still did it 🎉

[@jazzyellabella1]

I absolutely love how my body feels after that one! Thanks HR🎉🎉🎉🎉

[@teresacampbell687]

Man, that was HARD! Especially with the increased weight! Used 15s for my heavys, which is my personal best. Woo! 💪🎉 I'm really feeling strong! Thanks, Heather!

[@debperry3566]

Still here - still sweatin' - and still ABSOLUTELY loving it! thanks Heather! 4.0 is by far my favorite 12 week challenge so far! ❤❤🔥🔥❤❤

[@1yonca1]

I'm still here✌️! What a spicy day 21😂! The Jack's were omg🎉 party time! Thank you for an amazing kick off to phase 2!❤

[@amyfritz2913]

Phase 2 lets go 🔥🔥 this one looks fierce def going to use ankle weights 🙌thanks heather ❤

[@CharoOficial]

Thank you so much, excellent class I feel motivated🎉😊

[@Victoria_Bryant]

I got through it, but to be honest, I'm in my luteal phase, and i just wasn't feeling my best, but i did the workout with a lighter than normal weight and just focused on being intentional with my movements. Let's go phase 2. 🥰 🎉

[@user-fx5hl2qb5w]

That’s ok. I have days like that too. I understand. ❤

[@onelovelivity]

Phew heather. That was definitely a strong start! Loved it. Managed to do the side planks which is one of the exercises i find the toughest even by itself and use the weights...And I did the weighted jacks on beast mode!! A win for the week already - Thank-you!!

[@TheArtsbabydoll]

Day 21 ☑️ this is definitely one of my fav upper body!! The burns are real!!!

[@PatriciaMcCune]

Yeahhh!!! Thank you for the tip of adding ankle/wrist weights!! I wasn’t really sure how to increase and this is a great solution!

[@Cabane25]

Bonjour je suis française et je suis vos séances depuis quelques mois maintenant. J'ai 54 ans bientôt et je suis en bien meilleure forme, plus tonique et amincie qu'il y a nombre d'années en arrière. Merci pour vos entraînements adaptés à tout âge et tout niveau, je continuerai à les suivre avec bonheur...et pas mal de transpiration 😅😅😅

[@mummab7637]

Week 5 feeling the pump! Still here with you Heather 🤩 and feeling great!!! thank you🙏💯❤🤩

[@marcuscheng2507]

So amazing you are on day 21 Heather!! Keep it up!!

[@annelaroya1899]

This is such a great program. Can feel my muscles getting stronger by the 5 th week. Thank you so much.

[@noemicahuevivo2284]

I LOVE this program. Thank you Heather!!❤

[@sarasm5240]

This program keeps me motivated to get up early and get the workout done!! I'm truly loving it, thank you Heather!!

[@leahwolke1728]

Never Miss a Monday with HR and upper body strength💪♥️-you are the best. 😊

[@jessicakramer6800]

Still here! Getting stronger every day 🙌🙏. Thank you, Heather.

[@Stacys921]

Fantastic as always. Thank you.

[@jessamys91]

I love the ankle weight tip, why have I never thought of that?! Definitely added some fire!

[@moniquetodd2119]

luved luved luved today!!! enjoying this series - thank you heather

[@darlenechakalos1617]

Feeling stronger!! 💪 Thank you Heather!!

[@1abc219]

as always, amazing! thank you!

[@KayLoo202]

Just joining a few sessions ago and definitely feeling sore and sweaty. Glad I made the switch to you!!!

[@Heatherrobertsoncom]

So happy to have you on the team 🙌🏼

[@stephanieasaintil5149]

Hi! I have been following your programs on and off for a few years now and i love this one. The sessions are just short enough while being effective. thank you for putting this one together.

[@MTfigueiredo]

After a 1-week snow trip I'm back at it and ready for this new phase of the program! 💪🏻 Heart rate was up, muscles were burning, and saved it to my favorites! (burned 230 cals on my fitbit)

[@juliemitchell8406]

Love this program so much!!!!

[@aimeebarry5657]

Weeeeek 5!!! Woot! Woot! 🎉

[@bilalkassem424]

Me as well, still with you and ongoing. Thank you for the magic you are doing for us❤

[@carriethreads]

loving this series! Thank you for all you do!

[@ivaninajalali7322]

Best workout program. Thank you Heather for another awesome workout. ❤🎉

[@patrickacolifloresvillasen1731]

Thank you, Heather! ❤

[@romca9813]

So exited for second month! Amazing workout, thank you Heather

[@corvuscorax142]

Your workouts are visually spot on in terms of following proper form, thank you for continuing to create such life changing content.

[@Heatherrobertsoncom]

Well thank YOU for that! So glad you are enjoying your workouts with me!

[@mrjohnyi]

These workouts are the only thing I look forward to in the dead of winter when I am feeling the winter gloom! Thank you Heather, for everything

[@correiapnatalia]

Loved it! Starting the week in a amazing way!

[@tiggersbounce]

Thanks for ankle weights suggestion Heather. That worked really well. I was actually thinking I need to buy some more weights, but no, just listen to Heather :)

[@virginiasanchezvaleron5799]

I have also been following you for a long time and have never written any comments but must do it because you are the best. You work really hard Muchas gracias, many thanks, we are very lucky to have you ❤ Eres increíble, you are amazing

[@Heatherrobertsoncom]

Thank you so much Virginia for continuing to be a part of this amazing team 🙏🏽

[@fabulousuk1]

Thank you! I love waking up to do my workouts with you!

[@adrianamarins.2526]

Phase 2 ready.🫡 Thank you Heather! 🤗

[@MrsRivera777]

I’m here for it!

[@galitlevinsky]

Love this!!!!! Thank you!!!!

[@hannaclayton241]

Smashed it and loved it! Looking foreward to tomorrow 🎉🎉

[@dagmarupton2421]

Excellent workout 💪 Thank you Heather 🥰

[@user-wz5cj1lx8n]

THIS ONE WAS GREAT!!! loved it!!!! and a wonderful challenge was done for me!!!!!!😍😍😍💚🥵

[@estelarubin764]

Thank you for another amazing workout ❤

[@noreenevola6967]

So excited to start this months workouts. THANK YOU!!

[@lasmaasme4319]

I am doing in slower pace, but I am in and I absolutely love! I have results already and that is so great and helpful to see my body becomes stronger!

[@ReneeStephensPhd]

Love a workout that captures the entire upper body in one go! Love the integrated warm up and cool down too. Thanks for consistently great workouts!

[@changsk9546]

What a power workout! I love it! I enjoy it!!

[@leslieleslie6590]

This is a fabulous workout series. Thank you.

[@arysm7able]

Still with you!! Many thanks Heather!

[@nwillgress]

Really enjoyed this one this morning. Thank you.

[@sumavinjeta]

Good start of the week and second phase! Thank you ☺ ❤

[@michelletorman6920]

So excited for phase 2 of the program, this one was a great one!!! Thank you Heather for your amazing programs!!!!

[@stephaniefox866]

One of my favorites! I love how we did more exercises and only 2 sets of each! Love ❤️ ❤❤

[@lillylout.t.a.wthisthatand3658]

I’m still here 😊. Thank you for your workouts.

[@michellebaldwin9476]

Hello from Leelanau Michigan! Thanks for these great workouts! My goal is 3-4 times per week with hikes, bikes and walks on the off days.

[@user-sy3ku3ml1u]

Going to Hawaii next week and I’m hoping we have a gym in the hotel to be able to do next week’s workouts! But that is the motivation to keep going! Going to find a place to rent while we are there for the next three years for a temporary relocation, BONUS (besides being able to bring Heather with me)is my only grandkids live there and we will finally be able to spend some real time with them! 🎉❤

[@deborahtsagaropoulou1501]

Fabulous start loved all the strength workout.. Thank you 🎉

[@mariekecarstensen7167]

this one was soooooooooo good! Loved it!!!! Perfect intensity!

[@Suzanne.T]

Love, love, LOVED it! Thank you Heather. Namaste.

[@tharris504]

Awesome upper body workout, thanks again Heather! 🔥🔥🔥

[@dauletmukashev7526]

Thanks from Kazakhstan! You are great!

[@LoveYourLife723]

Thanks so much and wishing you the best always!💗

[@silversun4600]

Great sweat sesh! Loved the variety and floor work! I am continuing to up my weights and feel stronger than ever! Looking forward to METCON and Pilates!

[@daniprussi9537]

Really felt che whole body working. Thank you Heather ❤

[@MaryHernandez-rp9nx]

Omg Heather you are awesome! With this moves 🔥 ❤💪🏻 thank you so much

[@elysehorb3653]

I'm feeling so energized this week and excited for these week 5 workouts!!

[@nickigodley631]

Thanks Heather, loving 4.0! Already seeing the difference after 4 weeks!🏋‍♀🔥💪

[@kimmercier912]

Fabulous workout! Loved it!!! Ready for Phase two. 💪

[@irmabryant6979]

Hi Heather! I'm ready! Loving this series ... thank you! 🙂

[@lupitatl1420]

Wonderful start to week 4🎉

[@bryonyvince-benner7187]

Those side plank raises!! 🔥🔥 Managed to do my first ever proper press ups today!!! Definitely getting stronger

[@aniamroz-pacula9769]

Loved every sweaty minute of it 😂❤️

[@janinawho1267]

Been doing your workouts since 2020 and Im loving it! 💪🏻

[@micheleparent7335]

I feel so energized !❤

[@inga-lillholmqvist1482]

Week 5 started. Big thanks Heather for this program. Me and my husband has followed you for over a year an really like your 12 weeks programs with modifications and warmup, cool down.

[@TiffanyEberhard-gf9hy]

Love the workouts!

[@isabelladinapoli1434]

Great upper workout ! Love the finisher ! HR loving your long bangs ! Thank you for this happy Tuesday and I hope everyone has a blessed day !

[@nica1]

The workout was awesome. Thank you, Heather. Your music selection was fantastic too.

[@priscillasantos5501]

I'm with you till the end❤ thank you for another amazing sesh😊