Day 54: Chest & Shoulders Dumbbell Strength Workout / HR12WEEK 4.0

Welcome to today's CHEST & SHOULDERS Workout. This upper body strength workout uses light medium and heavy dumbbells for resistance. We have a few single arm exercises today that
will actually really help activate the core and we'll have you working on balance
and stability as well - plenty of benefits in this one today my friends! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Light (5-10lbs) Med (10-15lbs) Heavy (20-30lbs+)
Exercise Mat
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Workout Breakdown:
0:00 Intro
0:35 Warm Up
4:25 Circuit One (40s work +20s rest x2 rounds)
Travelling Push Up
Alternating Fly
Chest Press
Upward Chest Fly
12:24 Circuit Two (40s work +20s rest x2 rounds)
Kneeling Press (R)
Kneeling Press (L)
Front + Side Raise
Around The World
20:30 Circuit Three (40s work +20s rest x2 rounds)
Neutral Press (L)
Neutral Press (R)
Negative Fly
T-Push Ups
28:30 Circuit Four (40s work +20s rest x2 rounds)
Upright Row
Negative Military Press
Rear Delt Fly
Cross Punch Combo
36:30 Cool Down & Stretch
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L I N K S
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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

[@EliK1885]

I am loving this program! Is anyone else having the ads pop up mid-move all of a sudden instead of during the rest time like the rest of the workouts have been?

[@nikitahakvandor4684]

Omg Heather, with this outfit I can really see that your body has changed with this program, you ve gained muscle mass , and definition, this 4.0 is a bomb. Love everything about it. Thank you so much .

[@krichards5151]

I agree. I’ve noticed it as well. Her definition is apparent for sure! 4.0 is the bomb! 😊

[@Heatherrobertsoncom]

Oh absolutely! I have noticed a lot of muscle gains doing this program with you all 💪🏼

[@MsAwelsh]

I was going to skip today and make it up on Saturday but my body pulled me to the mat and it felt good. Interesting how being consistent teaches your body to want to show up. Thank you HR

[@Heatherrobertsoncom]

So glad you were here today! 👏

[@LydiaPerez_]

Feeling the burn in my arms. Also, thanks Heather for the little weight icon in the bottom left corner when lifting weights. The light, medium and heavy comes in handy. 😊..since starting with you back in 2021 my weights are medium 10lbs, lights 5 lbs, and when I Squat I am on a 15lbs and I am so proud. I feel stronger. 😊 thank you.

[@Heatherrobertsoncom]

Amazing!! 💪🏼

[@jenni2831]

🙌🏽Thank you Heather 💐 Your workouts have changed my understanding of my body and sports in general. The exercises are challenging and effective. ❤

[@ashleeasher543]

Cannot wait! Upper body is one of my favs!!! Thank you, Heather! You are wonderful! ❤

[@ofeliaarosteguy4573]

My DREAM workout!!! Heather, back and shoulders; ab and core and the music a perfect combination I wanted to do it twice. Thank you; thank you!!!❤🙏

[@jessraywhite]

My favourite kind of workout. Smashed it 💪 Thanks Heather 🥰

[@nanengaputa3407]

Ty Heather, I absolutely loved it. Strengthening 💪 those arms. Omg nearing the end of this challenge 😳. 2024 is moving way too fast. ❤❤

[@Heatherrobertsoncom]

It really is!!

[@sherynngofa6175]

I look forward to a full-body workout! ❤

[@jenscloset]

My favorite - chest and shoulder workout!!

[@Keewolfe]

One of the best arm workouts yet!! Fantastic mix of exercises…time flew❤️

[@user-ow9jy8ss8u]

Brilliand workout!THANK YOU VERY MUCH!

[@rmclean101]

Can't wait to do this, thank you in advance!

[@rmclean101]

This was awesome, thank you! Shoulders rarely cooperate, but they are getting stronger!

[@Isilyal]

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

[@atastytaste]

You are incredible, Heather! I was just telling my husband that I gained so much strength these last weeks and it's all thanks to your program. I have hypothyroidism and it's hard to find a balance between exercise and rest. But this 12 weeks program just hits the right spot for me. So thank you!

[@pizza-mia5208]

🎉🎉🎉🎉thanks HR❤❤❤

[@lynaelkhoury13]

Hello day54 👍👍👍 just loaded a minute ago 👍👍👍 getting ready to start a new upper body challenge packed as always with amazing and exciting moves 🔥🔥 Much love HR

[@flormonroy2554]

I’m still here on my Day 54 can’t believe 6 more days. Feeling my arms burning 🔥 🫶🏻🫶🏻

[@jolene8014]

Love a strength sesh! Lots of variety. Thanks Heather!💪🔥

[@lenaly9156]

Another awesome workout! Thanks Heather as always!

[@KatsSpot]

I sound like a broken record at this point! Thank you SO much Heather. These workouts are stellar. I wish everyone knew how put together a program. I have seen gains in all areas: mobility, functionality, strength and flexibility. 💪

[@cynthiahiester5979]

That was amazing! Now I’m wondering what I’ll need to do after this program to keep these gains!!😅

[@markphair6237]

Love your workouts. Incredible. Well done.

[@dagmarupton2421]

Completed.💪 Thank you Heather 🥰 Nice music 👍

[@raffiderderian]

Just finished tabata from yesterday. Done for today, lol. I'll hit this tomorrow. Thanks Heather

[@Heatherrobertsoncom]

See you then!

[@sarahburk237]

Another perfect sweat sesh!!💯🙌

[@pollybish2988]

Another amazing workout! I have always liked lower body workouts better than upper but you're changing that. And my push ups have improved so much!😅😅😅

[@Heatherrobertsoncom]

Love that 🙌🏼

[@liumila]

My favorite time in a day ❤

[@alansimmonds9030]

Lovely - thank you Heather.

[@triciawainwright7054]

Good morning day 54!🎉❤

[@monicastanley0422]

Incredible workout!! ❤❤❤

[@patrickacolifloresvillasen1731]

Thank you, Heather!

[@robinorene]

You rock, woman! Thank you so much. Your workouts are fun, effective and challenging!

[@waynez3885]

Awesome workout, thanks Heather 🙂

[@michellevito1405]

Really liked this strength WO! Thank you Heather! :)

[@maggiesmith580]

Great workout Heather 💪🏽

[@ginastepney2502]

This was great! I love workouts with weights. Even though arms chest and back were worked I feel like I had a full body workout. Thank you Heather!

[@Heatherrobertsoncom]

Perfect 🙌🏼

[@supriyadutta1]

So happy to have completed this. Have fun everyone.

[@csthomson]

Another great workout! This felt so good. I never imagined looking forward to upper body training, yet here I am!

[@ghazalanaveed9049]

Loved it dear HR

[@sumavinjeta]

I love love love today's workout! Quite intense for my shoulders, especially the right one, but I pushed through ☺ Thank you, Heather! ❤

[@irmabryant6979]

Love upper body workouts! Yes!!!💪

[@ofeliaarosteguy4573]

Thanks!

[@Heatherrobertsoncom]

You are so very welcome! Thank you for being part of this team and for your on going support 🙏🏽

[@leibomsvairis]

Amazing workout!

[@merygrace.1982]

Wordless it's a 💣!!thanks a lot for your suggestive workouts.❤❤😘😘

[@elizabethwhitmore3653]

I am absolutely loving 4.0! You are amazing Heather! I can't wait to take my measurements at the end to compare to the day I started!

[@argysif7863]

Loved it! Day 4 week 11 done!

[@evgeniumm13]

Great workout. It's a pleasure to train with you. Thank you.

[@graceherman1616]

I know I'm going to feel this tomorrow 🥴. Day 54 Complete!!! Thanks Heather for everything!!!!

[@Heatherrobertsoncom]

Yep, you might :)

[@user-rl5wm1cm1k]

Heather, you remind me of an old Carly Simon song. Nobody Does It Better. ❤

[@Heatherrobertsoncom]

Aww ☺️ thanks!

[@bonniebrown9969]

Great strength workout 💪 my chest and shoulders are pumping after that one 💪 🔥🔥 thanks Heather ❤️

[@marcuscheng2507]

Congratulations on day 54 Heather!! You are doing so great!! Keep up the amazing work!! 😊

[@Heatherrobertsoncom]

You too Marcus!

[@patwalpriya]

Thank you Heather ❤

[@isabelladinapoli1434]

Loving this HR12W4. Thanks so much HR. IVE Been w you since March 2020! You are amazing. Have a blessed Friday everyone !,, Day 55 let’s go!

[@AnkitaOm_01]

Thanks Heather ❤❤❤❤❤

[@michaelchristian174]

Thank You!

[@Mpumi207]

Beautiful!! wow week 11 almost done! high five team!🖐💖

[@deborahtsagaropoulou1501]

Really nice combination.. Enjoy it 🙌💪 x

[@gemasantamaria6240]

Fantástica gracias por este trabajo 💪💪👋👋🔥🔥

[@jeanavery4451]

Thank you! ❤❤ I still have to be somewhat cautious with my left front shoulder where it meets my armpit, so I can’t go too heavy on certain exercises, but it still felt challenging to me, and I loved it!!! 💪🏼💪🏼👏👏 Can’t wait for Day 55!!!!

[@krisztinanagy1626]

Thank you Heather, loved it, I feel some strength in my shoulders today , awesomeness 😅🙏🤩🌻

[@melissafacey3973]

Soooo goooood❤❤❤❤

[@LoreBowers]

Great workout! Full push-up from knees and almost there the other way - all during this program 💪 thank you!

[@kimiefabulous]

Workout complete 💪

[@jdsavage66]

So good to get back into this program after 10 days out of the country. Six sessions remain and I'm psyched for them all! 53 days of HR12 4.0 paid huge dividends, my surfing was much better and my stamina was great. This program is wonderful for functional athletic stuff. Thank you Heather!

[@lora954]

Good eve :) I thought you can`t top it anymore but today you have taught me a better one !! I love this Set-Combo !! Many thx as always !!! 🎈♥

[@ashleeasher543]

Absolutely amazing sesh! Burning for sure! Pushed my limits to failure and felt so strong! Thank you Heather! ❤

[@MaryHernandez-rp9nx]

Omg this was insane work ❤🙏🏻💪🏻💪🏻 stronger than ever 😅

[@aivle939]

cannot wait for tomorrow upper body 💪! thank you, Heather🤗😘.

[@Heatherrobertsoncom]

See you there!

[@alliterationUK]

Loved it AND the soundtrack! Went tank top shopping earlier this week.

[@user-hb5ci6yq7m]

5-13 complete Thank you ❤

[@user-zx3tl1wc3y]

that felt so good!! :)

[@tabathaogost4982]

Great workout, I do feel stronger.

[@WafaaGorGees-tz9qf]

SOooo ooo Awesome!🎉 Thank ❤ You

[@luisavillada9591]

Thanks💪

[@danielleshuck7439]

I have really enjoyed all the strength training in 4.0. I'm lifting heavier and noticing changes in my body. I think this has been my favorite program so far!

[@ginajones6894]

Loved this one! I think chest and shoulders are my favorite…… at least today❤

[@sheilathomas8384]

March 21, 2024--that was great!!!! Thank you!!!!!!

[@llenori6]

Gracias Heather!! 💪🏼😅❤️‍🔥

[@jeninehoefler3014]

My chest and shoulders DEFINITELY felt that one!!! I would love more details on the neutral press - how does it vary from the standard press? Thanks! 😊

[@akirgc]

intentando subir mas el peso en el heavy, me costó pero lo logré. Gracias HR siento el progreso.

[@meggiemegs25]

Okay, can we just all take a second to appreciate Heather and these amazing workouts!? This was just what I needed today. ✌️

[@Heatherrobertsoncom]

Aw thank you 😊Couldn’t do it without you all!

[@crystalgallegos4536]

Workout was killer, thank you for being my idol, my motivation, and my life changer. Honestly I don't know what I did before I found you online working out in your teenie studio! I've come a long way along side you and I'm very gracious! ❤

[@Heatherrobertsoncom]

So happy to have been part of your success Crystal!

[@nancyg78]

🤍🩵🤍W11 D 54 💪🏼 my two favorite exercises 🤗🤗🤗 🔥🥵🔥 thank you Heather 🙏🏼

[@jdsavage66]

After missing a week 9 due to illness a couple of weeks ago I am exactly a week behind doing day 49 today. I'm glad I stuck with the sequence. It has been amazing! I miss being in synch with all of you, but the cohort affiliation still keeps me on track. Feeling great, thank you Heather!

[@Heatherrobertsoncom]

So glad you didn’t stop 👏

[@jdsavage66]

So glad you started it!@@Heatherrobertsoncom

[@sukovah]

I’m just getting to this day bc I’ve had a few interruptions. However, it felt good to have a coworker tell me she could tell how much my body was starting to tone up. Once again, thanks for providing an awesome program.

[@agnesduf3506]

🏋🏽‍♀🔥09/05/2024😍😍😍 HR12WEEK 4.0 DAY 54 SWEAT SESH COMPLETE!!! The sun is shining and that’s cool!! Like this session too genial! I love the shoulders! Thank you Heather for this great day 54 😍😍😍 ! beautiful day to you and the whole team!

[@Joanna_Crow]

First day of Spring - workout done!💪🏻 It was great❤ Guys - what weights do you use for light, medium and heavy? I know it’s different for everyone, but I’m just curious to see :)

[@stephaniejosephsings]

Thanks 🎉❤

[@correiapnatalia]

Negative Military press couldn't be done the second time around. Ouch! Changing to lighter weights in the middle. Another awesome workout! Thank you!

[@QML408]

Great workout! We need to do more stretching and cool down at the end, Coach! If we spend 3-5 minutes warming up, then we should also spend 3-5 minutes cooling down after our workout.😊 👍⭐ 💪🙌

[@elizabethgallego5682]

Genial, graciassss

[@marimm2400]

Heather!!! I love the music you choose for your workouts SOOOO MUUCHH!!!😭 all the other workout channels don't do it for me when it comes to music but i absolutely love yours!!♡♡ and thank you for including a bit of kpop too!😊♡

[@Heatherrobertsoncom]

So awesome to hear that!

[@alphabelen9811]

Day 54 done! ❤❤❤💪💪💪

[@amyfritz2913]

Whoop whoop get ready for the jello arms 🤪🔥🔥 can’t wait

[@chris2chris.25]

❤❤❤❤❤ Great!

[@jiminshin5221]

Done🔥🔥

[@cathycrayton583]

This one was fantastic!! I used 5-20. One more to close out week 11. Till then

[@MTfigueiredo]

I do feel like a broken record at this point 😅😁 this was such a great workout, the 🔥 was real! Another added to favorites! Thanks Heather! (burned 153 cals on my fitbit)