Day 51: Back & Biceps Strength (plus AMRAP Finisher!!) / HR12WEEK 4.0

It's all about the BACK & BICEPS in todays workout! We are using dumbbells plus throwing in
some fun mini resistance band exercises as well to target the upper body building strength and lean muscle. And - just to make sure you get good and sweaty, we have a 5 minute AMRAP to finish today oww owww!!! #HR12WEEK #homeworkout
🗓 Free Ultimate Training Guide: heatherrobertson.com/my-account/
🍎 Get The Nutrition Guide: heatherrobertson.com/shop/nut...
🛒 Shop Exclusive HR Merch: heatherrobertson.com/merch
🌎 Join the Community Forum: / heatherrobertsonforum
🙋🏼Follow on Instagram & TikTok for recipes, tips & more: / heatherrobertsoncom
/ heatherrobertsoncom
👟 My outfits: heatherrobertson.com/heathers...
Equipment Needed //
Dumbbells Light (5-10lbs) Med (10-15lbs) Heavy (15-25lbs+)
Exercise Mat
Mini Resistance Band
Shop Equipment on My Amazon Storefronts:
(US) www.amazon.com/shop/heatherro...
(CA) www.amazon.ca/shop/heatherrob...
(UK) www.amazon.co.uk/shop/heather...
Workout Breakdown:
0:00 Intro
0:45 Warm Up
4:40 Circuit One (40s work + 20s rest x2 rounds)
Robot Row
Dumbbell Pullover
1-Arm Row
1-Arm Row
Underhand Row
Super V-Squeeze
16:50 Circuit Two (40s work + 20s rest x2 rounds)
Banded Curl
Alternating Curls
Isolated Curl (R)
Isolated Curl (L)
Rotation Curl
Negative Curl
28:50 AMRAP (6 reps each)
Rear Fly
In + Out Curl
Plank Row
Squat + Curl
34:25 Cool Down & Stretch
Where I download my Music Try it FREE for 30 days
share.epidemicsound.com/zj9WV
L I N K S
Website: www.heatherrobertson.com
Instagram: / heatherrobertsoncom
Facebook: / heatherrobertsoncom
TikTok: / heatherrobertsoncom
Pinterest: / heatherrobertsoncom
______________________________
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.
______________________________
Thanks for watching!
❤ Heather

[@pata7199]

Week 11…wow…I am so proud of you, me, and all these wonderful people around the world. What a great start to Week 11. V press is still tough for me, but I got through all of it. Wishing you and your team a fabulous week. As always, thank you so much! ❤🌟

[@itsjanetruth]

I also find all the V-press variations challenging but always LOVE the feeling of accomplishment when I get through a set!! yes, here's to week 11, everyone!!

[@valiummarbles317]

Just need to point out how stunning Heather looks in every video 😭❤

[@Heatherrobertsoncom]

Aww you’re making me blush 🤭

[@jackieiseman6499]

Loved that AMRAP at the end !!! Woohooo !! 😅

[@heikeweidert6721]

yay, week 11 is starting, I'm so ready and looking forward to new challenges. let's get started team. Thanks heather🫶

[@zilungilemnguni9288]

So close I can almost taste it, here we go WEEK 11🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉

[@astrid9890]

Yes!! Monday ready!!❤❤

[@Heatherrobertsoncom]

Let’s start this week off right!

[@leahwolke1728]

Never miss a Monday with you HR and with AMRAP finisher💪♥️

[@thobekabuthelezi4565]

I can't tell you how much I've been waiting for an upper body muscle group workout this week! To think I used to hate upper body so much and now I enjoy it so much! We're almost there, guys! Boom! ❤

[@ofeliaarosteguy4573]

Amazing workout!!!loved from warm up; AMRAP; COOL DOWN; THE MUSIC, and my favorite Upper arm workout; YOU!!!! are the BEST!! Heather♥

[@mabelynlien]

This is going to be an amazing start to week 11! Wow can’t wait to get this done tomorrow! Thank you Heather Robertson for all of your amazing programs and for all of the hard work you put into building them 🙌🏼🙌🏼🫶🏼🫶🏼🔥🔥

[@Heatherrobertsoncom]

My pleasure!!

[@Als1822]

enjoyed this one! week 11 day 1 done!

[@lynaelkhoury13]

It’s Sunday night and can’t wait till tomorrow to complete this awesome upper body strength that is my favourite too 💪💪💪💪 I loved the AMRP 🔥🔥

[@pizza-mia5208]

A Massive thank you thank you and thank you Ms hr🎉🎉🎉🎉thank you. You are the best .

[@bonniebrown9969]

Won't be able to use my arms for a bit after this one 😂 biceps are pumping! Thanks Heather week 11 is off to a great start 🎉

[@anapokora4853]

So glad I'm caught up now this was an amazing workout!

[@jeninehoefler3014]

I enjoyed the incorporation of the band and also love the colors you're sporting in this. Thanks, Heather!

[@pizza-mia5208]

Done wow wow wow The finisher amrap 💪💪💪 Love it perfect start for me been sick Catching up Thank you Ms Hr

[@nongnutsandot8073]

Yes yes tomorrow my workout

[@phindimalaza8736]

Day1 of week 11 done🙌 so so enjoyed the AMRAP today course I could keep up with the reps😛thank you Heather for another amazing workout!🙌

[@cathycrayton583]

I loved this one!!! Band and weights was great. AMRAP at the end was to zap and remaining energy. I used 10,15,20

[@triciawainwright7054]

Good morning week 11!! Getting ready to hit the mat and I’m excited to use the band!! The band is a favorite of mine ❤❤❤ Thank you Heather you’re the best! Happy Sunday!

[@vishakhamehandru8304]

Yes lovely start. Upper strength and training with AMRAP, great combo!

[@bethmahdavi]

So looking forward! I am ready! 💪

[@barbbelluardo8082]

Great start to week 11!! ❤

[@isabelladinapoli1434]

Wow! Killer workout. HR I love AMRAP finishers that was insane and my arms are jello. Happy Tuesday enryone thanks HR.

[@akirgc]

Excelente rutina me gustó con banda, se sintió el trabajo. Gracias HR.

[@jessraywhite]

Great start to the week. Thanks again Heather ❤

[@user-zx3tl1wc3y]

great sesh!! Can't wait till tomorrow 😉

[@pheliciaakida1632]

Awesome way to start the week...

[@denicedancasey]

Excelkent routine Heather! Loved it all… The focus on shoulders and arms then the AMRAP. Thanks❤❤❤

[@pamelaoverholt6462]

Thanks so much heather, I a m loving this program ❤

[@chucita]

Estas ultimas semanas sientonque son las más intensas, vamos que ya completamos las doce!🎉❤ gracias Heather ❤

[@jenscloset]

Upper workouts are my favorite!

[@sumavinjeta]

Great workout for Monday! ☺ Thank you! ❤

[@75JayLady]

The addition of the band definitely made me feel my muscles differently...really love the creativity! Thank you Heather! Keep going team!!!

[@dagmarupton2421]

Completed 👍🔥 Thank you Heather 🥰

[@lisas.4895]

Great way to start of a week

[@tharris504]

Loved it, powerful workout! Thanks Heather! 🔥🔥🔥

[@user-ts9eh3ke1v]

Hey my dear awesome workout thank you so so much see you tomorrow have a blessed day🎉

[@Heatherrobertsoncom]

Thank you! You too!

[@Isilyal]

I’m ready 🔥 Always perfect Sensei 🙇🏻‍♀️💜

[@KatsSpot]

Thank you Heather!!! This was another fabulous strength workout. I love the incorporation of the band!

[@bonniegordon3700]

Been loving this week 11 for me!!❤

[@nanengaputa3407]

Ty Heather, it's a great way to start the week. Can't wait for the rest of the week to unfold. ❤

[@jeanavery4451]

This was amazing! Again! Loved this kind of workout for the back and biceps!!! Great job team! ❤❤❤❤

[@ntokozotshabalala_]

Always a pleasure to start the day with a HR workout. 😻🏋🏽‍♀️😻

[@Ira_Favorite]

Great beginning of the week 💪😎 Thank you for that, Heather!

[@Heatherrobertsoncom]

You're so welcome!

[@csthomson]

Upper body training is a new love of mine!

[@AnkitaOm_01]

Thanks Heather ❤❤❤❤❤

[@nellymakokha5683]

Always looking forward to working out with you you are a gem

[@patrickacolifloresvillasen1731]

Thank you, Heather and to the whole community! Almost there! 💪

[@hollybuyze4948]

My back is my favorite to workout as well!!

[@supriyadutta1]

Loved the FINISHER. As always, thanks!

[@lunakato8638]

Don't want this program to end!!! I guess it doesn't have to because I'm definitely doing it again! Thank you Heather!❤

[@pihumahajan5343]

Superb workout

[@karlysims9126]

Love this format with the AMRP finisher! Very engaging, and a solid work out!

[@atastytaste]

I love these strengt workouts. They really motivate to increase the weights. Thank you

[@user-ow9jy8ss8u]

AWESOME WORKOUT!THANK YOU VERY MUCH!

[@AnaGoncalves-il7wm]

My favorite To😊 Thanks Heather a wontherful week to all team❤

[@andreabraccio454]

Completely agree Heather! Back and biceps are the best to train!💪🏻💪🏻

[@Mpumi207]

Hello week 11!!!! love upper arm workout for sure! Thanks Heather❤❣

[@alliterationUK]

Great way to start the week!

[@sylviaplaggemars8570]

Yay, love it. Love training back and biceps ❤❤

[@dominique269]

Amazing workout!! Loved this one today. Feeling strong 💪🏼 week 11 let's go team!!🔥💪🏼💪🏼 thank you as always Heather ❤

[@litapaty]

I can't believe Is week 11!!! Well done team!!! 💪🏻 DAY 51:DONE✔️

[@MsAwelsh]

Loved the rotation curls in this workout and Also perfect exercises for the AMRAP, I enjoyed all of them. Thank you HR. Week 11 is here!

[@llenori6]

Gracias Heather como siempre me encantó!💪🏼😅❤️‍🔥

[@connie6410]

What an awesome workout! Loved the mini band addition as well as the AMRAP finisher. My favorite muscles to train are back, chest, and shoulders 💪

[@Gymrat-ul8xs]

My favorite body parts to weight training. Love the AMRAP at the end Great finisher, left everything on the mat. Keep it coming Heather!! ❤❤😊

[@orlyp6202]

loved it and love the new AMRAP at the end!!!

[@graceherman1616]

Great start to week 11, this workout felt amazing. Thanks Heather. Day 52 Complete 🎉

[@Vudukat]

Thanks!

[@MTfigueiredo]

Week 11 is here!💪🏻💪🏻 This was such a great workout, back strength is so important, and who does not want some bicep definition? 😁 (burned 160 cals on my fitbit)

[@yana2271]

This Is my favorite!!! ❤❤❤❤❤

[@mariaisabelbecerra7462]

Just wow!! I loved this workout!! F🔥💪

[@Macinjul]

I love the beginning song during the warmup. specifically love working back and shoulders along with quads (although in the moment I don't like any of it ;). I truly love switching between bands and weights because the switch really does improve form and the mind body connection.

[@maggiesmith580]

❤ it Heather!

[@amyw1222]

Loved this one! Back and bis are my favorites. The band for rows and curls was different and felt the burn in different places while pushing out. The AMRAP finisher was fire!

[@MaryHernandez-rp9nx]

❤ thank goodness Hh powerful workout 🙏🏻 💪🏻🙏🏻

[@luisavillada9591]

Thank you💪

[@TheArtsbabydoll]

Day 51 done!! Love the rotation curl the best, it got all arm muscle group 💪🏼 thank you Heather

[@nataliesambhi]

Another great workout, Heather! Thank you and love from New Caledonia this week! 🇳🇨🧡

[@DoughboyGod]

🔥🔥🔥🔥🔥🔥🔥🔥

[@Tammyprobst]

I also like biceps and back. Anything with the upper body. I injured myself a few weeks ago and have been trying to take it easy, especially with my legs, so this was the perfect workout.

[@nu6625]

Sırtım son darbede🔥💪 sonunda nasıl yumuşadı acıldı misss 🎉Teşekkürler Heather👑✨️

[@ga8366]

Making it through the Amtrap= serious progress 🎉 thank you Heather

[@Heatherrobertsoncom]

Yasss! Awesome work 💪

[@sarahburk237]

So good!!💪❤💪

[@kimiefabulous]

Workout complete 💪

[@Joanna_Crow]

This one was very pleasant, waiting for tomorrow’s tabata🙏🏻 have a great day!❤

[@iulipo]

This program has been my intro to Heather Robertson, and I’ve loved it. I will be sad to see it end, so I’m starting to explore what to do next. Any recommendations? I would like something with a substantial strength component. I was considering some of the previous programs, but I understand some are more cardio focused. Has anybody tried the 30 min version?

[@silversun4600]

That felt great!💥💪🏼💥

[@miriammojica4970]

A great beginning for week 11! Awesome routine plus AMRAP! Spicy!!! 💪🏼🔥🌶️

[@virginia2112]

This was great ❤💪 thank you for every single workout 🫶

[@1yonca1]

Amazing start to kick off week 11❤

[@user-hb5ci6yq7m]

5-6 complete Thank you ❤

[@irmabryant6979]

Hey Heather! Thank you for making working out, and taking care of my health/body, fun. Every day I look forward to your workouts (well, maybe not so much the cardio - I live in an apartment building lol). Either way, I'm enjoying myself 🙂

[@sandyjacobson2890]

It's a nice change to work on just two body parts. Especially when you know the next day we're doing Tabata!! Ty Heather!

[@lililouli703]

Thank you ❤❤

[@marcuscheng2507]

You’re doing so great Heather!! Keep it up and Happy Saint Patrick’s Day!!

[@Heatherrobertsoncom]

Thank you! You too Marcus 🍀

[@arysm7able]

Can't believe I made it to week 11!! Thank you Heather ❤❤❤

[@marysolmontanez7037]

Love this upper body strength with a burn AMRAP COMBO ❤️💪🏽🔥

[@Heatherrobertsoncom]

So great to hear!