Day 3: Chest & Back Workout with Dumbbells / HR12WEEK 4.0

[@fanniriegler110]

I appreciate so much that after years on KZbin, you are still doing this absolutely FREE!! It really is amazing! Thank you so much Heather!

[@kathrynkopple7899]

I am a total believer in these programs. They've made me stronger in subtle ways. For example, when I travel, I can stand for half an hour or more easily whereas before I'd be looking anywhere (bench, floor, stool) to sit down. A million thanks!

[@quynhcarlson]

Who needs the gym when we have Heather! Thank you so much for these amazing free workouts that we can do in the comfort of our own homes :)

[@dr.fatimaalkhawaldeh5489]

I did the same thing 🎉

[@prachibatrasharma]

Hi Heather, I wanted to share my story with you! I'm 46 years old, and over the past two years, I've been struggling with musculoskeletal syndrome, which has left me dealing with frustrating aches and pains. But I'm excited to say that I've recently restarted my fitness journey with your 12-week program! Your workout videos are superb, and I'm loving the challenge and motivation they bring. Thank you for creating such an effective and engaging program. I'm looking forward to getting back on track, regaining my strength and energy, and overcoming my current health challenges. Your enthusiasm and expertise are contagious, and I appreciate the support and guidance you provide. Here's to a healthier, stronger me!

[@reflex3719]

Heather, I’ve been doing your workout programs faithfully for 2 years now. I’m 53 years old and able to keep up. You have TRANSFORMED my body to the point where people think I’m a fitness instructor. I appreciate the 12 week programs! I LOVE playing “monkey see, monkey do” with you. I never have to give any thought as to what body part I need to cover. You handle all that for me and all parts are covered by the end of the week! I THANK YOU with all my ❤

[@JessicaCorwinEatGrowLive]

Yea! I love this so much! Turning 41 and hope to continue in my 50s like you! 🎉❤

[@sibelgokbulut7745]

Every time I finish the workout, I feel wonderful for the rest of the day. Looking forward to the next one tomorrow.

[@Heatherrobertsoncom]

Love that!!

[@RM-wl8qx]

I unfollowed another trainer who just talks non stop 😅 during workouts, and keeps pushing merchandise, it's annoying. I'm fulltimw working out with you now and I love it. Thank you so much for your amazing no nonsense content and for keeping the videos clean ❤.

[@nicoleschultz9171]

Sydney?

[@fastingtoheal]

Sydney 😂

[@elisabetecorreia2286]

Me too. I think Lilly Sabri is an incredible trainer but she ruins everything by talking too much and interrupting training to advertise her merchandising.

[@Ash-fp1bb]

Heather is the best!

[@elisabetecorreia2286]

@@Ash-fp1bb I agree

[@MargaritaVioleta]

As a runner who does lots of cardio, I'm so grateful for these strength-focused videos 🙏🏽✨️

[@Heatherrobertsoncom]

It will be a perfect combo!

[@ninaa.750]

Thank you for everything Miss Heather

[@zouzouhdd4025]

My mom started your workouts after finishing her physiotherapy after a car accident, before the car accident she was a very active, running, doing pilates etc… But after finishing her physiotherapy sessions she did not feel like she was back at her normal level pre-accident, so she found your channel and started your workouts and since then she is back to full health, she then recommended your exercices to my dad who is a marathon runner and has been working out for 30+ years and now he swears only by your programs ! They finally converted me recently to your programs and I also run marathons, horse ride, and do gymnastics as well as my 3 times a week gym workouts but honestly I have never ever felt as amazing and seen as many changes in such a short time except with your program ! You are just amazing and from my whole family we wanted to say thank you !

[@pamgaleharvey]

I'm 63 and started working out 3 years ago. Found your workouts and they are perfect! Just the right level for me.

[@clairehuemiller2991]

The content you put out just keeps getting better and better. Thank you for the joy you bring to my mornings!

[@tharris504]

This is my favorite 12 week series, thank you Heather!🔥🔥🔥

[@heather_hlk]

Same, I love the focused exercises - really makes me think of form and work harder

[@talquetal]

Me three 😅

[@aichetouornella7578]

I appreciate the fact that 4.0 was designed to target every parts of the body......😍😍😍

[@tiggersbounce]

I loved the mildly chill music because it encourage me to move with attentiveness. Such a fabulous workout. Thank you so much. When I've finished HR4 that will be all of your programmes, and due to memory-like-a-sieve I can start again from HR1, unless you bring out another one!

[@eliza.schuyler.]

just finished glutes and hamstrings.Loved the burn. looking forward to day 3. let's go!

[@carlamead5675]

I can't even put into words how much I am LOVING this program! I LOVE lifting, so I actually look forward to these workouts everyday! It also comforts me that you have to modify your push-ups - I have struggled with them for years, so it feels good to know I'm not alone! Those upward chest flys were MONSTERS though - how can something that looks so simple be so hard?! Looking forward to tomorrow! Thank you so much!

[@tanasnows]

I am LOVING this strength focused series! Thank you so much Heather! ❤

[@kerri-kayewilson9803]

Yes Another HR12WEEK program to start off 2024. Your goal for this program pretty much matches what I want as well... weight training to increase strength and build lean mus-cles!! Bap bap to you Heather 🙌🙌👏

[@sophieh4925]

Ive done the other 12 week programs but this one has got me super motivated and just wanting to get stuck in every day (after a little nudge!) Thank you so much for all your work ❤

[@Heatherrobertsoncom]

So awesome 🙌🏼

[@aartim6902]

I struggled and didn't complete this program the first time I did it. I started again last week and am so grateful for your content's encouraging and positive tone. I'm always in awe that you provide this all for free! Thank you Heather!

[@MarciMcLarty]

I love this series, focusing on each muscle group per day. I've loved all the videos, and all the 12-week challenges but I can tell this one is going to be my FAVORITE! Thank you, Heather!

[@charlenebrown9507]

Loving HR 4.0!! Thank you so much for creating amazing, free, challenging workouts with no fuss! I'm a working mum to 2 young children and I love your workouts so much. Thanks to you I have lost 3 stone in the last year. Thanks for helping me get back to me ❤x

[@melissamorris3877]

I am going to be sore tomorrow!!! Well worth it. Thank you for getting me out of my comfort zone. I always feel amazing after working out with you Heather. You are my lifelong trainer.

[@stephaniesochan5273]

My light medium and heavy look different but I’m here doing it! I like that I could repeat the program again with heavier weights as I progress. Today was 3,6, and 10lbs but that’s okay because I’m here and it’s something!

[@Heatherrobertsoncom]

That's awesome Stephanie! Finding something that challenges YOU is the most important thing🙌🏼

[@Mitsata]

It's so comforting to see Heather modifying her push-ups! Thank you!!! Also thank you for all the extra work you did with this program. I've been following you since May, and absolutely loved you workouts. Two things I thought might be added are info about the weights and view from the back for some exercises. THANK YOU for actually adding them. As many people here I can't believe that such a high-quality content is free.

[@aprilmalexander]

You are BRINGING IT with these workouts! Love that you're doing them live too, it's always good to know that it's not just me that burns out and needs to go on knees or take it down to a lower weight. My arms are still sore from day one 1! Thank you!

[@irinatarabanova]

Heather, it's so convenient that you started showing weights before exercises. I'm already doing the second HR12WEEK. Thank you so much for the great workouts!!!

[@estelarubin764]

Day 3 completed! I am doing my best to show up for myself every day despite the craziness at work. Thank you so much Heather ❤

[@alliterationUK]

Love seeing these likes and subscriber numbers increasing! So well-deserved. I also do all my cardio by hiking so really enjoying these strength workouts.

[@bonniebrown9969]

Im excited! Legs and arms are still sore but im excited for some larger upper body muscle work! ❤

[@claudiamarques5278]

It happens the some with me 😂

[@smokey5lbc1]

Day 3 done! ✔️ I am so grateful for these workouts, Heather! Over the last year, you not only got me back into a workout routine for my health, you made me stronger. I have an autoimmune disease that has made my ability to exercise difficult, but also that much more important. A lot of life changes have happened to me since the pandemic, but especially over the last 12 months, and your workouts helped get me through it. So grateful to have you “with me” on this journey. 💪🏾😅🙌🏾🤗

[@denicedancasey]

I loved this routine! These 4.0 workouts are so focused and perfect for each separate muscle group. Thanks Heather!!! ❤❤❤

[@jenscloset]

We are all so lucky to have you Heather!!

[@debelbaz8055]

I am having so much fun with these workouts!! 4.0 is amazing. So happy that the music hasn't changed, I love the music you choose. Triple sets were great. I am going to be sore tomorrow!

[@rosieramen]

Day 3 of 3, and I'm enjoying the strength focus workouts. I do miss the metcon workouts, but I know you'll be providing those in weeks to come!!! Thanks, Heather!!!

[@orlyp6202]

omg! how do you do it every single time, each workout is better than the other and all so amazing! love this program

[@_natarango]

I have been training with you for the last 4 years. Last year i had breast cancer diagnosis and you helped me to keep my good habits and stronger throught my treatment with your videos ¡Thank you for your free content! You do an amazing job❤

[@emilyelainewilson]

Finished 3.0 in December and was so excited to see this 4.0 starting shortly after. Keeps me accountable! Day 3 done 👏🏻

[@lethabovacu4093]

Mentally preparing myself for tomorrow morning 😂Heather we appreciate this amazing quality of training.

[@ameliagabriela6081]

REAL😭😭😭😭😭

[@lynellejensen568]

This was a FANTASTIC workout, and even enjoyed the challenge of the 3 sets! Thanks, Heather. ❤

[@dspivak1000]

Just finished day 3. Love your workouts, and the no talking during the exercises and no pushing of products. Thank you so much!

[@musicbrainkworks]

Thank you Heather , you are amazing ! I love all your work outs!!!!!Thank you for being a part of my journey ❤

[@FireNFabulous]

You are doing such great work Heather !! By giving us free sessions You make me Believe Money is not everything. Life and Health is. And wishing good for everyone is what very few people do. God bless you girl 👏🏻. Keep up the good work ♥️

[@michelelepage7402]

You bring me joy, satisfaction and allow me to enjoy a healthy mind and body. The variety of physical exercices you provide at an appropriate rhythm are so beneficial. Thank you Heather!

[@uheinz-bq7dg]

I love your sessions; Just a good workout without all the unnecessary hype and noise! I also really appreciate that you incorporate warm-up and cool-down into each video. So helpful to have these right there in the same video. Thanks!!

[@hannasingh4180]

I love in this 4.0 your little intro and end comments. Feels so personal. love you heather

[@magorzatakrzewinska-panasi8960]

OMG! This is my vibe! I've finished 2.0 and 3.0, but I feel this one will be my favorite. ❤❤❤

[@sarakerr8911]

Felt Day 1 a lot more today! Wasn't sure I was doing Neutral Chest Press right (have to look that up to see what that actually is) but loved you turning around to show the Scapular Squeeze!

[@litapaty]

Same here with the neutral chest press... I am still wondering if I did it right 🤷🏻‍♀️

[@KatieStetzel]

THANK YOU SO MUCH. I am so thankful a FREE resource like this exists. I set out to thru-hike the Appalachian trail this year but became injured in my first month of hiking and was unable to continue. Since being home, movement has been a key element to keep me from going crazy. I quit my job and gave up my apartment to hike, so having a free resource that allows me to move while injured (not a lot of jumping/bounding and easily modifiable when present) is literally life giving to me. I am still able to pursue my health goals while stuck at my parents house and unemployed and that is SUCH A GIFT during this transitional time grieving being unable to complete my lifelong dream of hiking the trail at this time. THANK YOU. You have no idea how much it means that this kind of quality content is available for free. God bless you.

[@Alice15210]

Round 2!!! Lets go. I love that you put my 2 favourite songs close together, the second and 3 song ❤❤❤ Are you killing time time ti-ti-time😊

[@sandraflores1056]

I’ve been following you for a while now and I really appreciate it that with a new program you change a little thing better for us the old video didn’t have like a timer on the side so I didn’t know how much time left in the work out and I lo the dumbbells on the corner ❤❤ thank you so much ☺️

[@correiapnatalia]

All I can say is THANK YOU, THANK YOU and THANK YOU! This is what true commitment to general world's health starts like!

[@gabriellebirchakofficial]

This was exactly what I needed this morning! I love this 12 week program! I'm fitting it in to my other types of workouts (treadmill, bike, bench), but I WILL make it through! Thank you!!

[@Heatherrobertsoncom]

So awesome to hear that Gabrielle! Thank you so much for taking the time for this shout out and your generous gift 🙏🏼

[@nicolephillips4320]

Another day done! I'm 3 for 3 so far! Thank you for the easy, comprehensive workouts. All for free!

[@litapaty]

👏🏻👏🏻👏🏻

[@cintiamartinez4694]

Thanks a lot from Spain!!! Best program ever! 4.0. I love strengh workouts! You're awesome❤😊

[@nathalienascimento6142]

Loved it! Can’t thank you enough Heather. I’m the kind of person that would rather workout at home and make the funny faces by myself so I really appreciate what you’re doing. ❤

[@KatsSpot]

I loved this workout. I love your pace, Heather. Thank you so much for your free everything channel!!!!

[@gericupito5256]

Arms are still sore, & today's glute workout was great! Looking forward to this one tomorrow.

[@cindysymons9482]

Honestly this is my absolute favorite 12 week program yet 🎉 love the introduction and conclusion, the weight options and explanations and every effort made to help and motivate and educate. I started my health journey just under 2 years ago in my early 40s along side Heather's programs and I cannot be more grateful. Thank you for all you offer and do for ladies like me and being so generous. I definitely am a die hard fan now and couldn't sing your praises any louder if I tried. Thank you so so much!

[@moniquegonzalez4775]

Omggg I love that you put which weights we should be using in each set❤ thanks this program so far is awesome

[@BaMaJs03]

I want to echo practically all of the comments!! Love your stuff Heather and I love the community that you have created here!! Day 3 of my own pace completed ❤

[@kimashworth2977]

Love ❤ Love this!! I really feel like I can focus on the areas being worked with this format! So awesome-thank you Heather!!

[@rethabilekgole3343]

I did mini dance after I was complete with my workout, That’s how good it was! 😁🤌🏾, thank you Heather for this program I am definitely loving it. Day 3 done and dusted!🏋🏾‍♀️😅🥳

[@shannonwilliams4265]

Thank you for this series/challenge, you are the only trainer I follow through with to the very end of the workout! I can feel my old healthy self coming back, I appreciate you for the opportunity and for inspiring me to stay engaged! Thank you🙏

[@Mpumi207]

Thank you Heather strength and mobility is just what I need! This was beautiful , I enjoyed it very much💓💞

[@irmabryant6979]

Hi Heather! Happy Day 3 Tuesday! I LOVED the new moves. Thank you for everything (I say this all the time lol). Seriously, I am so happy to have found you. Have an awesome evening ... 🙂

[@sanheetadutta]

This is my 4th year with you and it has been an amazing journey. I am very very grateful to you for the work you are doing for us.

[@deborahtsagaropoulou1501]

Great strength exercises love the way we are going through the body..Look forward to tomorrows body part..Thanks HR x

[@katherinejimenez1890]

❤ Thanks!

[@Heatherrobertsoncom]

You're so very welcome Katherine 😊 Thank YOU for this incredibly generous gift 🙏🏼 So happy to have you on the team for 4.0! 🙌🏼 I look forward to working out with you through it all!

[@nanengaputa3407]

🥵🥵 Ty Heather, loved the strength exercises. I'm trying to see how I go with working thru the breaks. Much appreciated ❤❤

[@sharonfenwick6001]

I always come back to your workouts Heather. Struggling with menopause weight atm so really trying to eat clean and be consistent with the workouts ( work load pending).These are really helping with my vestibular neurotis as they help balance. Just completed Day 2 & 3 together and loved them both. Thank you so much Sharon UK

[@PieraB]

Fing! AWESOME! Thank you so much for creating a whole new workout series. Since following you since 2021, I've gotten SO MUCH STRONGER! I'm now able to go straight through and I was using 20 pounders today ! All the best team!!! Happy 2024!

[@CharlotteBulkeley]

Started the 75 hard challenge and I did this as my second workout of the day! I’ve used your videos for 2-4 workouts per week - Love love love your channel!

[@sharonzeller2270]

Heather, I'm so happy to be back working out with you! Been away from my regular working out due to a health issue. Thank you thank you. Love your programs:)

[@nadiaz7285]

Done !!! I love this edition so far ❤❤❤👊🏼👊🏼🔥🔥🔥 Thank you so much HEATHER 🥰🥰🥰

[@deborahjohnson9914]

Great challenge, Heather! And to repeat an earlier comment - yes, thank you for these free workouts!

[@Catty19748]

I love that this is mostly strength. I think you really smashed it with 4.0 Heather. Definitely the best one so far. Thanks for all your hard work it is so appreciated.

[@Heatherrobertsoncom]

Yay! Thank you so much!

[@marcuscheng2507]

Let’s go Heather!! Way to go on Day 3!! Keep up the amazing work!! 😊

[@klaudiacserei2876]

This is....the BEST CHEST AND BACK WORKOUT EVER! I think I just found my new, absolute fav!! Thank you, Heather 😍

[@sheliascurlock9255]

I love your chest and back workouts. I am more focused on building these two areas this year.

[@sandyvdh6226]

Same here. Opposed to other trainers upper body workouts your back upper body workouts are better. And I really need to work my upper body and back! THANKS for your great videos!

[@garybrett]

Brilliant class Heather, very nicely created, definitely coming back to this one weekly. Thank you for taking the time to put these together, very much appreciated. 💪

[@karensparks8536]

I’m so grateful for this 4.0, I’m struggling at the moment with an achy knee, but wanted to keep exercising I wondered if I kept on exercising was helping or harming my knee. With these sessions I’m able to keep on exercising without harming my knee further thanks so much ❤

[@jeniferatienza830]

I'm loving this series so far! I'm excited to workout and finish this program!! Thank you so much!!

[@tanyacotterell9253]

Amazing! Day 3 done and I’m aching allllll over 😅 struggling to type at work. Can’t wait for abs tomorrow! 🎉

[@jeanavery4451]

Loved this, and you’re right, that 3rd set was tough!!!! Thank you again!!!!! ❤❤❤❤

[@chuuz]

Love these series! Especially that you are working out in real time, that you focus on muscles not on cardio! Makes me start with workouts again after a personally hard time. Thank you! 💕

[@jazzyellabella1]

This is just what I needed to boost my mood and my muscles🎉🎉🎉thanks HR!

[@Katrine_wise]

Thanks for the great workout! I’ve been studying using your videos for over a month now, and I see noticeable results in my condition and in my body😍

[@helenasubi5059]

You're amazing Heather. I love your work. Following you for the last 3 years and actually doing your trainings. I feel so good Thank you 😃

[@lindachadwick4115]

Awesome Workout!!! I do my home gym workouts most every day and like the strength training and balance with this challenge. Thank you Heather.

[@Heatherrobertsoncom]

Awesome to hear Linda!

[@heather_hlk]

Amazing workout. Love the focus and straight forward moves in this series so far. And LOVE the weight guidance you added!! 💪🎉

[@kjoycamp]

I have to say, that 3rd round is a game changer and crucial for muscle growth!! Love this format with the 3 rounds of each exercise!! Ty!!❤

[@dariakolli5925]

Danke!

[@Heatherrobertsoncom]

And thank YOU for your generosity 🙏🏽 It’s an honour having you on the team and I’m looking forward to working out with you for the next 10+ weeks 🙌🏼

[@sarahkirkpatrick7265]

Loved this one! Really enjoy the workouts that show how much stronger I’ve become 🫶🏻 Thanks, Heather!! 💕🎉

[@dorisfitness3195]

Heather, you are my absolute FAVORITE. Thank you for all the amazing workouts.

[@TracyWhite-l3c]

Loving this 4.0 series! I like the little bit slower pace and def feel those muscles after each session!

[@noemishima]

Amazing workouts, I love the idea behind, to build an habit. The videos the way are edited, amazing and the playlist so perfect! Anyway I can already feel a change in my body. Thank you❤

[@thinkcuriolearning]

Started jump roping in the afternoons and doing these strength-based workouts in the morning has been an awesome combo for me. Thank you!

[@phindimalaza8736]

Enjoyed the session, my upper body is on fire but I really enjoyed it...Thank you so much Heather for these challenging moves. Looking forward to tomorrow's session❤

[@Frimouch]

I LOVE LOVE LOVE the fact that this program targets strenght and muscle gain ! I feel so good ❤

[@Talletc]

I really enjoy your format! Quiet, great content and lovely music. Thank you