Day 56: Full Body Strength Training Workout / HR12WEEK 4.0

Welcome to the final week of the HR12WEEK 4.0!!!! wooohoooo! We are diving into another Full Body STRENGTH Workout - Now is the time to test yourself and those newly developed muscles 💪🏻 Get out of that comfort zone, try something new and do YOUR best. We are using a resistance band for muscle activation in the first circuit and then we move into dumbbell strength exercises for the remainder of this total body workout - grab your gear and let's get started! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Light (15-20lbs) Med (25-30lbs) Heavy (35-45lbs+)
Exercise Mat
Mini Resistance Band
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Workout Breakdown:
0:00 Intro
Warm Up
Circuit One (45s work +15s rest x1 round)
Banded Squat
Squat + Toe Tap
Lateral Walk
Glute Bridge
Robot Row
Banded Curl
Lift + Pulse
Circuit Two (40s work +20s rest x3 rounds)
Sumo Squat
Stationary Lunge (R)
Stationary Lunge (L)
Circuit Three (40s work +20s rest x3 rounds)
Kneeling Tricep Press
Renegade Row
Curl + Press
Circuit Four (40s work +20s rest x3 rounds)
Front Squat
Rocket Push Up
Alternating Snatch
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]

This is it - our final week team!!! Ahhhh I can't believe we are here. Let's put those newly developed muscles to WORK this week shall we? 💪🏻 Who's ready to push through to that finish line!!?

[@romy_dufaag8054]

I'm feeling invisible with your program 🙌🏼💪🏼 Ready for W12 🎉 Thank you so much Heather ❤

[@1yonca1]

Was looking forward to crush week 12. Now I'm sick. Can't believe it!

[@triciawainwright7054]

I’m ready!!!❤

[@jeanavery4451]

I’m getting teary-eyed at the end of these videos. 😢 I feel so proud, and I am so very grateful you provide these workout challenges for all of us Heather!!! ❤❤

[@pizza-mia5208]

🎉🎉🎉❤🎉🎉❤thank you

[@heikeweidert6721]

Hello Heather, hello team. I can't believe that this is already the final week. I'm full of joy and also a little sad that it's almost over. Great workouts, great music and a great Heather. She motivated us and pushed us and praised us. That really helped us to improve. I wish the whole team a great week full of sweat and still lots of fun and success. Thank you, thank you to our Heather!!!🫶🥳🎊🥰

[@Vudukat]

This was one of my favorites. No repeat bands followed by 3 X 3 dumbell exercises. Love that you keep us guessing, always something new😮😊. Thx

[@drsusanbranco]

Yesterday, I ran a half marathon with a PBR of 9:15 pace. I am 51 and in the BEST physical condition of my life, including when I was a teen. The PBR is attributed to combining my running training workouts with this amazing 12 week program and all your workouts. Thank you, Heather!

[@EmwA1011]

This is inspiring! I love running and HR, too!!

[@tintin8758]

Thank for all the work-outs Heather. My husband and I really enjoyed every single session. We hoped you can continue doing this for a long time to come. ❤❤❤

[@jeanavery4451]

Yes!!! Week 12!!! Let’s go!!!! 💪🏼💪🏼❤️❤️

[@gericupito5256]

Amazon is delivering heavier DBs today, just in time for week 12! Let's go!!

[@boudenas]

I am in the best form ever! I can't run anymore (sore back) but I CAN walk so before every single Heather's workout, I go for a 25 min walk in the hills. The result is there, I look great and I am so happy!

[@ashleeasher543]

Extremely excited to conquer week 12! This sesh looks amazing! Can't wait to press play tomorrow! Thank you Heather! ❤

[@tintin8758]

Thanks!

[@miriammojica4970]

Here we go Week 12! 🔥🔥 Definitely is going to double spicy! 🌶️🌶️

[@Joanna_Crow]

I’m definitely feeling sad that this program is almost over! It’s truly been an awesome journey and I’ve had a great time❤ See u tomorrow!

[@marcuscheng2507]

I can’t believe you are on Day 56 Heather!! I am so impressed of all the workout videos you do! I always enjoy doing the workouts with you and keep up the amazing work! 😊

[@lenaly9156]

My body on fire! Thanks for another awesome workout!

[@dagmarupton2421]

Excellent 👍 Final week😀 I am here Thank you Heather 🥰

[@pata7199]

Grateful, sad, energized, excited! I lifted heavier today and kept up with you. Win-Win! Loved this workout. I will definitely be repeating this one. As always, thank you! ❤

[@zilungilemnguni9288]

@pata7199 you did that thing🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉

[@lrivera6364]

Whoot whoot let's finish this awesome ❤ 😊program. Much stronger then when I started and love this new program. Thank you

[@triciawainwright7054]

Yay!! I love the resistance band added in the full body workouts!!🎉 Can’t wait for this ❤ getting started shortly! Week 12 wow!!!

[@fayolalawrence3957]

Wow!! This was intense. But I so love these strength workouts (no jumping!!!😅). 💪🏽🦵🏽❤️🔥🔥🔥

[@kierancook97]

I’m locked in, Heather. Let’s do it! 🔥

[@patrickacolifloresvillasen1731]

Thank you, Heather!

[@shunitg]

How is it possible to be the best and keep improving??? Loved today's workout!!! I can't believe I have made it all the way here. You're wonderful! Thank you!!!❤

[@Heatherrobertsoncom]

Thank you so much for being a part of this team 🙏🏽

[@QueenofHearts02]

I feel AMAZING (and yes, always get a little sad when we near the end...I've spent the past four years resetting with you and I'm already looking forward to next year). I squatted my personal best EVER today....threw the 30lbs dbs on each shoulder and talked to my strong legs, did step ups with 15s (vs the lunges), used 25s for the bicep curl to shoulder press...I am PROUD of myself and everyone else! Now off to start the day and feel #JOYFUL!!! 3/25/2024!!!

[@theherbalcarnivore4284]

SO good! Such a great way to start the day - excited for week 12! 🎉🔥

[@user-fx5hl2qb5w]

We are almost there team!! Day 56 completed. Made a goal to be able to row a 30lb dumbbell by the end of this challenge. Went for it today. 6 reps each side x3 sets. This is what Heather helped me do. Thanks lady Heather!! 💝💪🏻

[@jfg1245]

❤❤❤❤ Heather, you are definitely the most consistent coach on youtube. Your workouts are indefectible🎉🎉🎉🎉🎉

[@empi_ai]

feeling strong! Heather, you're awesome, tysm ❤

[@j-pr1658]

Wonderful workout. Thank you Heather for those great series, combining legs, core and shoulders. I enjoyed it much and didn't find it as challenging as you mentioned in the introduction. Tabata day was way more difficult to me. Beautiful moves during cool down. Thank you very much.❤

[@conniek7726]

Very grateful to you for keeping us all motivated!

[@JessicaCorwinEatGrowLive]

Thank you for the motivation and structure! I appreciate having your videos pop up to start my morning and remove one decision for me. 🙌🏻

[@litapaty]

Final week!!! I feel both excited and sad... But most of all, I feel GRATEFUL... Thank You so much Heather for being our sensei in this Journey... You are the best!!! 😊

[@Heatherrobertsoncom]

I feel so grateful too 🙏🏽

[@jeninehoefler3014]

Glad I read the weight guidelines prior to doing this - wouldn't have used 15+ for light and 25+ for medium, but since it was there I gave it a go. So happy to say that I was able to do it! Needless to say, I am struggling to type right now, but proud of my accomplishments. Thanks so much, Heather!

[@denicedancasey]

I can’t recall if I commented yesterday on this one but I really loved it Heather! I’m going to miss these daily 4.0 workouts as they’ve been super great for focused muscle groups, a mix of cardio with weights and toning. Thanks so very much for these ❤❤❤! I might look into a series of 20 minute workouts if you have a play list next… I’ll check your site. ❤❤❤

[@MargotMacDonald-ml6uw]

Here we go almost done! This has been an awesome program - thank you so much! ☺️

[@EmwA1011]

Im so excited to be here!! 4 days left in the program and 4 days left in Lent (i gave up alcohol) so im so excited have a glass of something and celebrate this weekend!!❤

[@WafaaGorGees-tz9qf]

💪😊 Let's finish the week 12 strong team!! 💪💪 ❤💪💪 Happy Monday Everyone ☺️❤️

[@paulmilner001]

I’ll be doing this one tomorrow and I can’t wait❤️

[@Willow-gypsy]

Another AMAZING week!! This program has been so fun, inspiring and motivating! Each day I can't wait to see what is in store and it NEVER disappoints! My 18 year old likes to work out with me and she will say, "Let's go get some HEATHER today!!" (side note: she has Down syndrome and it's so wonderful to see her continue to be fit and healthy! You inspire her!!!). 💗💪. Thank you for offering such incredible workouts and for all the hard work you put into it. I loved this program so much I might just start from the beginning again!!

[@raniaabusbeih]

I just finished, this is 🔥🔥🔥🔥

[@paanngg_ik]

thank you for an amazing workout video Heather!

[@Heatherrobertsoncom]

You're so welcome! Thanks for working out with me!

[@wannurzalia]

week 12 bring it on 💪🏼

[@kuranowa]

Я хочу делать ваши тренировки. Даже когда лень. Потому что они классные. Спасибо вам за это. Бесконечно спасибо за ваш труд ❤

[@biankabozilovic6249]

Awesome and perfect session! I am sad for getting to the end, but happy for following up all the workouts so far. Thanks a million, Heather! :)

[@katerinapetrakopoulou9620]

I feel proud of myself for my consistency and gratefull to you for this quality programme you offer for free!!

[@svetagenova2980]

Thank you, Heather , I did all programs and they all are amazing ❣

[@csthomson]

I'm feeling so strong and motivated, but also so sad that it's coming to an end. All of the feels!

[@bonniebrown9969]

🥵🥵🥵 Tomato faced after this one! Wow incredible way to start off the week! Thanks Heather ❤

[@waringakamau3581]

Wowzers, did this after taking some time off! Perfect welcome back gift, will have to redo! Thanks, H!

[@mAriaNunez-rh6uo]

Thanks for this great journey!! 💪🏻😊

[@orlyp6202]

im a bit behind and i loved loved this one wow! what a start to week 12!!! THANK YOU HR

[@aliciae9998]

Love it as always ❤ thank you so much Heather for being amazing and pushing us! Your workouts are truly fabulous!!

[@sandyjacobson2890]

I'm feeling motivated, excited, and a lil bummed it the last week! I loved this workout and really pushed myself with more weight.

[@rmclean101]

This was great, thank you! One of my favorite parts of the day!

[@eloiseg2]

Final week of 4.0 for me!!! Feeling motivated!! Thank you, Heather! I really enjoyed this strength workout of today.

[@sharonjose644]

i really enjoyed this session. Thank you Heather

[@tharris504]

Awesome workout, thanks Heather!

[@jolene8014]

Thanks Heather! Great workout! Ready to finish the week strong💪🔥

[@lisasimpson8927]

Just finished strength today and wow! I am sooo much stronger then when I started. 🎉 I am always a bit sad finally week. It’s so great to have a new workout to sweat to with the community. Thank you Heather! ❤

[@cynthiahiester5979]

That was amazing! I wanted to push myself a little bit and it surprised me what I can do now! 😅 And I’ve been following you for 4 years this month!!! You’re by far the best trainer I’ve learned from! Thank you for all you do! 🎉❤

[@jazzilates8298]

Loved this one! Perfect!

[@TheAnnaBanana73]

So good! Just tough enough to be challenging but not over do it. Thank you!

[@danyperezc]

We love you Heather!

[@sarahheinz2471]

Feeling so strong and motivated! Let’s go week 12! 💪🏻❤️‍🔥

[@75JayLady]

I really appreciated all the unilateral work in this set. Thank you Heather! I will be sad when this program is over!

[@user-zx3tl1wc3y]

sorry to see this program end but I'm sure the next one will also be amazing!! Loved today as always 😊

[@keysaamaro]

Thank you, Heather! Had to push myself through the last set

[@daniprussi9537]

Dear Heather . Within these weeks I felt getting stronger every day . I am so Sorry that Is the last week. . you are so special ❤

[@lisas.4895]

Wow what a start of the last week. Can't believe it's week 12 already. Loved the combination of miniband and dumbbells.

[@petraburton8898]

Amazing program ❤

[@kimmona883]

oh my god heather this is awesome! the muscles and strength i gained throughout this program is definitely showing! forever grateful to you~

[@pollybish2988]

This workout looks amazing! I really can't wait to do it so I think I'll do it today instead of waiting until tomorrow! Heather, you are truly one in a million! ❤❤❤❤❤❤❤❤❤

[@Heatherrobertsoncom]

Yes let’s do it Polly 🙌🏼

[@CarmCarZap]

Such a bittersweet video. But so excited to end this program on a high note 💪🏼thank you Heather!

[@michaelchristian174]

Awesome workout! Thank You!

[@nellymakokha5683]

My whole body is wobbly but I love it...have i ever told you your choice of music is epic!! Thank you HR for always🥰

[@raquelitagarcia1331]

perfect strength sesh after an awful day at work ❤

[@danielabrenici5991]

I FEEL AMAZING - thanks Heather!! 🤩

[@angelicachaconmontoya6727]

❤❤❤Thank you Heather, one week, soon to finish this challenge, thank you for giving us the best, you have totally transformed our lives and our body. I am happy to see in three months all the changes in me and my husband's. We thank you with all our hearts ❤️

[@nd2402]

Superb workout . ❤Thank you .

[@jinnyferrari7178]

Just 🔥& ❤!!! Great sweat sesh going on here! Thank you!!!

[@susanabota9618]

I've done all the 12 week challenges but for me this is the best one!! Thanks Heather ❤

[@sumavinjeta]

Woohoo! Last week! This was a great strength workout! That band circuit at the beginning, though... Uf! ☺ Thank you! ❤

[@cracked_ibrahim6389]

What am I going to do with myself after this! Thank you Heather and the entire team who is behind these awesome workouts! It might seem like repetition to you Heather but such great quality workouts for free is something unbelievable! Thank you from the bottom of my heart and on behalf of this entire community! This felt great!!!!

[@markphair6237]

Well done Heather. Loved this

[@victoriareznik8413]

Дякую за гарне тренування!❤

[@MsAwelsh]

Loved this- Pushups are no longer dreadful. And I do love the extra stretch in the rocket ones. Day 56 Done! Go Team 4.0 We got this! Thank you HR.

[@janetlemmer1584]

Wow... Feeling excited!!! ❤

[@nu6625]

Sonunda gelebildim🎉 cok özledim ❤teşekkürler Heather✨️🪷👑

[@gvu90]

My whole body was shaking after doing this workout 😅🔥 Feeling super motivated 👍🏻 Thank you Heather 🤍

[@maggiesmith580]

❤ this workout Heather💪🏽💪🏽💪🏽

[@michelleguzman4427]

Ready to push through the last week! Started with this strength workout today!! 💪🏽

[@paulnaisbitt4977]

Monday morning great hiit start to week thank you 🎉😊

[@astrid9890]

Final week!! We made it!!❤❤❤

[@amyfritz2913]

Bitter sweet 😢ending can’t believe this is last week it’s been amazing one of my favorite programs I’m definitely going for round 2 😍😍 thanks heather this one looks fierce 🔥🔥

[@Heatherrobertsoncom]

I know! It really has gone so fast 😢

[@MPH493]

Hello Heather, this is a cool workout 💪Thanks ❤

[@correiapnatalia]

Great way to kick off another week! Awesome workout!

[@rachelsavioz5056]

Thank you Heather such a good session🎉

[@Stekais]

THank you Hether! I can't wait!

[@Stekais]

It was great indeed!

[@Thefitty]

This was a good one, thanks Heather!

[@ailsh07]

sad it’s the final week, but also excited for next sessions.. love this program so much

[@mariaflorenciagiaccaglia15]

Feeling so strong and motivated! 💪🏻❤

[@alphabelen9811]

Final week is here! Full body strength is the best way to start our week❤. I am a little bit sad but at the same time happy. Progress is visible🎉🎉. I feel stronger everyday. Heather you are our angel. Maraming salamat❤❤(Thank you) 🎉🎉🎉