Day 32: Chest & Back Strength (Upper Body Workout) / HR12WEEK 4.0

Welcome to today's CHEST & BACK STRENGTH workout uses both dumbbell exercises as well as bodyweight training, combining both strength & conditioning for a solid swear sesh! Challenge yourself with those weights today as we power through 2 rounds of each upper body circuit. Let's gooo! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Light (5-10lbs) Med (12-15lbs) Heavy (20-30lbs+)
Exercise Mat
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Workout Breakdown:
0:00 Intro
0:25 Warm Up
3:40 Circuit One (40s work + 20s rest x2 rounds)
Chest Press
Dumbbell Pull Over
Chest Fly
Super V-Squeeze
Laydown Push Up
13:40 Circuit Two (40s work + 20s rest x2 rounds)
1-Arm Row (R)
1-Arm Row (L)
Scapular Squeeze
Upward Chest Fly
Inchworm Push & Hop
23:45 Circuit Three (40s work + 20s rest x2 rounds)
1-Arm Neutral Press (L)
1-Arm Neutral Press (R)
Negative Chest Fly
Alternating Rear Flys
Renegade Row Combo
33:55 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

[@robynharrison9682]

I’m having a mastectomy tomorrow to hopefully get me breast cancer free. I’ll be back soon, ready to finish the second half of this marvellous program. Thank you for helping me get stronger, and ready to tackle the surgery and kick cancer’s butt.

[@awill938]

🙏🙏

[@larkie]

GOOD LUCK!!!!!! I HOPE IT GOES PERFECTLY AND YOUR RECOVERY IS QUICK.

[@sophieh4925]

Sending lots of good vibes!!!

[@DebraGeller]

🙏🙏

[@jcammish6689]

Hope it went well and that you're recovering well too!

[@ross_501]

Pushed me. I'm a few days behind; gotten sick, work is stressful -- but these workouts make me feel good. Keep it up sweatmates!

[@75JayLady]

Hope you are feeling better!

[@user-qb6lz2mu7w]

Good morning from Frome, Somerset. Loving every one of these sessions. Using heavier weights(for me) and finally able to do 4 push up in a row without dropping a knee to assist. 😆😃 😊🎉

[@brookefletcher131]

Absolutely love Chest and Back days!! 🎉🎉🎉This was Wicked fun!! I hit my goal chest presses 35lbs db each hand!! Been building towards this 🎉🎉🎉😅😅😅❤❤❤wooo I am happy!!

[@PragyaChhetri]

You are addictive Heather… can’t say enough. I am just hooked on your workouts. Thank you for encouraging without saying a word.❤️❤️❤️

[@MsAwelsh]

Traveling today and it felt good to get some movement and strength in. thanks Hr. Go team 4.0

[@anix670]

My favourite workout from the last 2 or so weeks. Excellent 👌💪

[@alliterationUK]

Perfect balance from yesterday. Those body weight exercises at the end of the circuits are 🔥!

[@triciawainwright7054]

Good morning from California!! Can’t wait and getting ready for chest and back!!! ❤❤

[@sylviaplaggemars8570]

Hello from australia 🇦🇺

[@candicemullins626]

Goodmorning from South Africa 🇿🇦😊

[@fayolalawrence3957]

Hi from Toronto❤🎉

[@sylviaplaggemars8570]

Hi, I was there last year for a holiday. Amazing place @@fayolalawrence3957

[@jazzyellabella1]

Really valued this one HR ,it made my muscles do movements that they are not so used to🎉🎉🎉

[@WafaaGorGees-tz9qf]

Great workout ❤💪 each set 👌👍❤️🔥💪☺️ Day 32 crushed & getting stronger 💪❤❤❤ thanks 🙏

[@user-wz5cj1lx8n]

GOOD ONE!!❤🧡💛💪

[@marcuscheng2507]

Keep up the amazing work Heather!! You are doing so great!!

[@jcammish6689]

Frustrating day at work then this fabulous workout to make me feel so much better. Tried a heavier weight for a few of the moves 💪😊

[@cathycrayton583]

Loved this one! I'm all about upper body strength. I used 8,15,20

[@KatsSpot]

I loved this workout so much. I pulled my bench out and did a lot of it on the bench. Thanks so much Heather!

[@Heatherrobertsoncom]

Love it!

[@jeanavery4451]

That was a perfect workout!!! I got it done later than normal, but it’s done!!! Great job everyone!!!❤❤👏👏

[@user-ow9jy8ss8u]

How powerfull workout!THANK YOU VERY MUCH!

[@micheleparent7335]

What a great way to start the day. Thank you Heather❤

[@bevmansfield5515]

Loved this!

[@nataschadonckers8578]

Loved it so much, I didn't want it to end❤

[@nanengaputa3407]

Ty Heather, as always , a great workout ❤❤

[@rmclean101]

This was great, thank you!!

[@csthomson]

I never knew I could love chest and back/upper body as much as I do with your programs!

[@patrickacolifloresvillasen1731]

Thank you, Heather! ❤

[@daniellegeorge8969]

Love this!

[@denicedancasey]

Great chest and back workout as always Heather! Thank you ❤❤❤

[@boudenas]

I never miss a notification! I want to keep my body fit and my mind happy!

[@aartim6902]

That was great, thank you Heather!

[@alphabelen9811]

Day 32 complete! Love renegade row combo❤❤! Thank you Heather 🥰! 🎉🎉

[@michaelchristian174]

Thank you! Great workout.

[@MrsRivera777]

Loved this Heather! I feel so incredibly strong 💪

[@dayanngrammes9283]

Sooo good! 👏🏻💪🏻❤️

[@jagienkaborecka8223]

Class workout Heather!

[@deborahtsagaropoulou1501]

Wonderful loved the routine thank you x

[@zilungilemnguni9288]

This going be FUUUUNNN. can't wait to press play❤ tomorrow. Thank you Miss Heather

[@dagmarupton2421]

Completed, thank you Thank you Heather 🥰

[@75JayLady]

I really love all the unilateral focus in this workout! Fantastic Heather, thank you!

[@CreightonChaney-io4xv]

This was essential for my new job starting today 😁🖤

[@janetlemmer1584]

Good morning from South Africa.... Still keeping up!!! Wonderfull... 🎉🎉🎉

[@nu6625]

32. Gün de tamam 🎉 gerçekten her geçen gün güçleniyoruz bunu anlamak hissetmek muhteşem .. vay be yaptım tekrarı çoğalttim diyorsun belkide 🎉Heather çok teşekkür ederim zihnimi vucudumu mutlu ettiğin için iyi ki varsin❤

[@mariaamatartigas8909]

Fantastic workout and very cool music at the fist third of the vid!

[@keysaamaro]

THank you, Heather!

[@patwalpriya]

Thank you Heather ❤

[@fanniriegler110]

Feeling stronger each time!!💪 It was a good one!🎉

[@correiapnatalia]

Done and done! Thank you for another great workout!

[@llenori6]

Done & Done!💪🏼😅 Thanks Heather I love it!❤️‍🔥

[@MTfigueiredo]

Done and done! Another great one, Heather! Thank you! (burned 170 cals on my fitbit)

[@pharri0083]

Such an awesome workout! Thanks again, Heather! U r INCREDIBLE!

[@katyhull8497]

Wildly effective as always. Don’t know where I would be without you

[@A.H-b3x]

Good morning from Lebanon ❤ loving these workouts 💪

[@krisztinanagy1626]

Thank You Heather, always awesome workout with you 🙏🤩🌻😅😅

[@Bladygirl87]

Oh yeah!! 💪🏾💪🏾💪🏾

[@pheliciaakida1632]

Another great strength workout for the day❤❤

[@lynaelkhoury13]

I love the sesh ❤ I love the music ❤️ and I love you Heather ❤️

[@user-hb5ci6yq7m]

4-3 complete Thank you ❤

[@myriamguzmanpuga5125]

Thank you Heather, After this workout I fell ready to start my day ❤

[@maggiesmith580]

Thanks Heather💪🏽

[@lyndaait-ouaret3472]

Loved it, it really makes me feel better, my back really thanks you, Heather🤩😍🙏💜

[@lindajackson5035]

A great mix of exercises. 💪 Keep it up Heather. 👏 4.0 is amazing. 👍

[@user-fx5hl2qb5w]

Pushed it hard today. Felt so strong, heaviest chest presses I ever did!! And neutral presses. My entire chest and arms were twitching and shaking!! 💪🏻💪🏻

[@Bev907]

Thank You!

[@bonniebrown9969]

Feeling that upper body pump today! Loved this one heather ❤ loaded with amazing moves it was awesome!!

[@maximinapate2195]

Great workout! Thank you I just love these exercises I feel so good after !!! ❤

[@gardenhen4155]

What a great variety of chest and back exercises in this workout! I really enjoyed it! Thank you, Heather!

[@Ira_Favorite]

Great, great, great 💥

[@candicemullins626]

Upper body workout Done and done 💪😊

[@sylviaplaggemars8570]

That was awesome and some new moves in there as well. Loved it . 😊 i feel like i am getting stronger too

[@triciawainwright7054]

This was so amazing!!!🔥❤️ felt great from start to finish!!!❤ thank you so much Heather for helping me get stronger 🔥🔥❤️❤️

[@pizza-mia5208]

Thank you

[@graceherman1616]

Day 32 Complete. Thanks Heather for such a great variety of exercises!!!

[@petraburton8898]

Brilliant workout ,,,I think we Deffinetly getting stronger 💪 👍

[@lisas.4895]

This is one of my favourites workout so far 😍 My pushups were so on point today 👌Started out on my knees in 3.0. And the last circuit had some brand new sensations for me. Shaky but strong :D I really don't want this 4.0 program to end.

[@Heatherrobertsoncom]

Amazing progress Lisa! 🙌🏼💪🏼

[@jenscloset]

Upper body! My favorite!

[@phindimalaza8736]

Morning workout ✅ my arms and lower back are burning from this workout!🥵great session🙌

[@LMac403]

Thank you Heather for another amazing workout!!! I am already able to use more weight...woooo hoooo!

[@argysif7863]

Week 7 day 2 done!

[@garybrett]

Loved it 💪

[@pizza-mia5208]

Whoop whoop done Thank you I’m catching up done d36🎉🎉🔥🔥🔥

[@AnkitaOm_01]

Thanks Heather ❤❤❤❤❤

[@amalnabud7678]

Thank you.

[@blancaesquivel8807]

Completed!!!❤

[@Isilyal]

Tomorrow wourkout !! 🔥🔥🔥 Sensei 🙇🏻‍♀️💜

[@katjakafling4482]

Finally able to lift heavier again after an elbow thing. Ty so much Heather. Loving this ❤

[@brookewalsh939]

Good one!

[@akirgc]

Excelente rutina, hay ejercicios que no había hecho, me gustaron se siente el trabajo. Gracias HR

[@paulnaisbitt4977]

That last set tough but loved it 🎉😊

[@stephaniesochan5273]

I’m really low energy this week but am still doing what I can. Tomorrow will be tough, i struggle with hiit on a good energy day but ill modify if needed.

[@amyfritz2913]

Can’t wait to crush this one tomorrow 💪🏻🔥

[@lamahomsy129]

Thanks dear❤

[@darkrosieposie]

Gradually feeling human again 👌🏻 hoping I'll be ready for that HIIT workout tomorrow 🫣 going to try & catch up on last week's core & mobility session! Loving these workouts ❤

[@keric-carey9763]

👏 thx Heather, great sweat sesh by the seaside in the Australian sun 😅

[@nathalieprivat3463]

😌💪🏼 I like this one! Getting strong tried 15 p weight but I wanted to be able to complete the exercises without compromising my little body, and I feel good with it made it nice and easy,( not sweating like yesterday) I am behind by 3 days. I will do the hit now 😊

[@DebraGeller]

I love your workouts! I know I need to increase my weights (using 3, 5, 10) but need to buy some heavier ones. I definitely notice changes and it's exciting so thank you!

[@jetatrimi1190]

Buongiorno da Venezia, sono contenta di fare questo workout💪💪grazie Heather sei la mia forza.❤

[@pihumahajan5343]

Superb

[@Vudukat]

Thanks!

[@cprk]

Was rolling 6 weeks flying by and then two weeks no workouts and all routines out of whack. Starting up today where I left off and going to try to get back to it!

[@QueenofHearts02]

Welp....what a difference a day and two workouts make....haven't worked out in the evening for more than five years, today I did Day 33 and just finished this gem up ~ a different kind of happy hour!!! Loved both! One more to go - Pilates, which I was scale and use my bands. Really loving this challenge Heather, rock on with your bad self!!! 2.23.2024

[@hannaclayton241]

Thank you Heather! I’ve gone up to 8kg in some of these exercises which I’ve not managed in years 💪🏼 Looking forward to tomorrow 😊