Day 6: Back & Tricep Strength (Supersets Workout) / HR12WEEK 4.0

[@Heatherrobertsoncom]

Let's go week two!!! You guys crushed that first week - I'm so happy to hear you are loving the 4.0 program so far. Drop me a comment below to let me know how you are feeling so far!

[@pizza-mia5208]

Good afternoon Thank you🎉❤🎉❤🎉❤🎉

[@amyfritz2913]

Feeling amazing this is another amazing 🤩 program ❤

[@ashleeasher543]

Feeling amazing so far and sore but in such a good way! So excited for week 2! ❤

[@mabelynlien]

Week 1 was amazing, every muscle group was worked HARD! Can’t wait for week 2! Also, triceps are probably the weakest part of my body, so I have a love/hate relationship with tricep workouts 😅❤

[@susanheath2333]

sore but in a good way!

[@aimeebarry5657]

I feel like every muscle from head to toe was targeted in week 1! Also, I appreciate you showing what size of weight to use for each exercise!

[@carolinequinones9660]

Where do you see what size of weight to use for each exercise? I would love that guidance but I don't see it with the exercise breakdown list - just a general list of light, medium, heavy weights, but not which exercise they go with... Thanks! Caroline

[@aimeebarry5657]

@@carolinequinones9660 It’s located on the bottom left corner of the screen.

[@rocksteady418]

Phew that last overhead press was a little sketchy with jello arms! Great workout- there arent enough triceps focused workouts out there, I appreciate it!

[@Heatherrobertsoncom]

Haha oh I totally got that feeling too!

[@AngelaPleasants]

I have been working out for years and have worked with many trainers. I will say you are the best. These are the most intense, effective workouts I have ever experienced. I love it!!! Thank you.

[@MissKriss10]

It’s push ups for me! So hard!! Thanks for all you do HR! Week one was awesome

[@mso2703]

Me too! 😢

[@marygoulstone8535]

Heather, THANK YOU for that pep talk at the beginning of this video! Triceps are my absolute least favorite to work but you saying that the exercises you don't like to do are the ones where your mental will needs to step up got me through those diamond push ups! LOL! Can't thank you enough! "What the mind believes, the body achieves!" Also want to add that I am LOVING 4.0! I especially like showing the size weights to use! YOU ROCK!!!!

[@joannekyle4865]

I have a hard time with push ups - still on my knees but at least I’m doing them😉 also shoulders are the weakest for me - still using 3-5lbs - have to be careful with those flys - but again, still doing them!! Thank you Heather🤗💪🏻

[@kristydobson9190]

I still can't do a single regular push up and I've been faithfully following Heather for over a year.

[@aimeehunsaker]

Same here! Those diamond push ups kill me, even on my knees.

[@lisab9133]

@aimeehunsaker if my arms are killing me... I'll even do the diamond ones on the wall with my feet a few feet from the wall. Still getting a workout but not as hard as on the knees even.

[@aimeehunsaker]

@@lisab9133 That is a great idea!

[@75JayLady]

@@kristydobson9190 try them on your couch or coffee table...or that wall.

[@paulaacres6161]

My weakness is the upper body .Week #1 was great and showing us what size weight to use is wonderful thank you Heather

[@erinwalter2196]

Heather I am LOVING this program!! It’s my 40th birthday today and I ended it with this workout! My arms are shaking but feel oh so good! Thanks for making me feel stronger and providing amazing workouts that I love oh so much!!❤

[@Heatherrobertsoncom]

Happiest of Birthdays 🥳 Thank you for letting me celebrate with you!

[@PieraB]

Yes Tricep gains struggles are REAL! for me too ! And thank you for always being REAL! I also am still rehabbing my left foot, from a broken foot injury I experienced during a dance rehersal in 2023. 2 broken metatarsals! not fun at all. Can you do separate vid perhaps, on how to strengthen feet? Very few trainers include this and yet this is really SO important. Foot strength is our foundation in every exercise, asana, or move we make. I'd appreciate it! Love and blessings to all! KICK it in 2024 peeps!

[@EmilyMiller-wb9cn]

I loved week one! Can’t wait to start week two!

[@rupkatharoy2531]

loving this programme!! but waiting a full body strength or cardio session eagerly!! 🤩 love the adrenaline rush after completing one!!

[@Heatherrobertsoncom]

They are coming! Stay tuned….

[@rupkatharoy2531]

oh yeah!! 💪🏼🔥🤩

[@krichards5151]

Another great session from you, thank you! I appreciate that you have different camera angles. Sometimes the tweak I make, seeing a different angle makes a big difference.

[@lynellejensen568]

This workout was crazy-thorough. Loved it, and feeling every muscle in my back today! Loving the light/medium/heavy weight cues. So helpful!

[@prachibatrasharma]

Day#6 difficult but doable and worth every bit of it. Heather's calming presence and soulful music do much more than a mere workout,it's almost like healing at all levels🎉❤

[@1yonca1]

What an amazing session🎉! Thank you Heather❤!

[@heikeweidert6721]

Hello Heather, I feel good and strengthened. I'm ready for new challenges. I'm looking forward to tomorrow. Thank you 💪❤️

[@Heatherrobertsoncom]

See you there!

[@romy_dufaag8054]

Just by visualizing this session, I feel the burn 🔥, especially on the second circuit 😬. The triceps are also the muscles that challenge me the most. Thank you for this session Heather 😘😘

[@ShesGottaFastCar]

Heather!!! You never disappoint!!!! Thank you so much and Have a blessed and prosperous New Year!

[@emilyeldridge4247]

Heather I am so excited! Last week was week 1 for me and I did all 5 workouts, no deviations (i struggle to commit to programs). I ate in a deficit and stuck to it! I am down 5.2 pounds. I know that won't be typical as I'm doing this first four weeks but it was really encouraging to see! So pumped for week 2.

[@genachreiteh8555]

I think that this will be my favorite 12-week program ever! I celebrated my 59 b-day this week, and I’m toning up for my daughter’s wedding in May so I’m super motivated!

[@Gymrat-ul8xs]

I'm feeling the burn with the supersets. I love these workouts. Also appreciate you doing the workouts in real time Heather, you motivate me. Keep bringing it on!!!❤❤❤😊😊😊

[@christiedee8807]

Thanks for leaving in the parts where you too are struggling! Reminds me that this journey is difficult for everyone but you can push through! LOVE your workouts, thank you!

[@ghazalanaveed9049]

My so called retired life is full of strength 💪 and excitement because of you dear HR STAY BLESSED

[@valereestevenson279]

I just had baby number 2 about 7 weeks ago. You're program is kicking my butt in the best way. I haven't felt this good in a long time. Thank you for this program!

[@vcarter7744]

Thanks!

[@Heatherrobertsoncom]

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

[@traceythompson7895]

I got sidelined with covid a few days into the program and thankfully after much rest and easing back into it, I've resumed the program. Thank you so much for all your hard work. Your workouts have made such a positive impact on my life. I have never been so consistent in life, with you since 2.0. There are so many things in my life I can't help or control but the time I take with you in the morning is one of the most important things I do to take care of myself. Just 1 of the tremendous amount of people who's lives are better because of you. Thank you!!!❤

[@belindawellings8624]

Loving the range of sets for arms - they’re my weakness but the way the sets are done I don’t feel like they’re failing me! 💪

[@aracelirodriguez9932]

I'm loving this program. I feel that my back and inner thighs are the weakest . thank you for keeping me in shape.

[@sarasm5240]

I'm loving this strength training program!! Just what I needed at the beginning of the year to regain strength and motivation to workout! Thank you Heather, you are a fantastic trainer and inspiration!!

[@KatsSpot]

Heather - I love this series and loved this workout. Thank you! Due to a broken coccyx and a damaged shoulder years ago, I HATE planks and mountain climbers. HATE THEM. They hurt and they are hard to do. I will continue to work on them.

[@IrinaM-qu4pt]

I am so glad I found your channel!

[@jillfletcher6096]

Feeling good, looking forward to starting week 2. Thank you Heather ❤

[@lrivera6364]

Fire , Fire it is!!!! I feel all my muscles are getting challenged..... Just love all your 12wk programs but this 4.0 is my favorite. Its the bomb. Thank you for all you do .

[@Jl-pp5mp]

Loving 4.0.....I remember starting at 2.0 and for triceps I couldn't finish a set with 5 lbs weights and after 3.0 and 3.0 express, I'm doing 15 lb weights for the heavy portion of triceps sets. It's good to remember where I started and how far I've come! Thank you for continuing the journey!

[@Penelopejadeart]

Your strength workouts are NO JOKE. I feel the ache the next day and it makes me feel so good! Thank you always for doing what you do. I always tell people that your workouts are my favorite ones to do! ❤

[@rabinamhr]

Triceps are where I struggle as well. So diamond pushups are one of the toughest even though normal pushups aren't difficult for me. I am loving the program so far. Your workouts are amazing Heather.

[@sharonjose644]

i feel great after week 1. This session i had to work a little harder but im pretty strong with upper body, amazingly enough, but gosh, the burn. i hope to see a lovely back and arms after this program. Actually- a whole new bod.

[@kerigoodrich1353]

I love the amount of strength training 4.0 includes! I also hate doing triceps but working them from different angles was a nice change. Feeling very motivated after week one!!

[@nicholesmith1182]

Thank you so much for such amazing workout programs at no cost! I'm always slightly behind the real time when you release these videos, but I've been doing all the programs since your 1.0 and have absolutely loved them! The 4.0 is by far my favorite program so far!! I love doing strength training and using weights! Pushups are probably my most difficult exercise, but I'm trying to get better!! Thank you again for everything! You're amazing and I love that I don't feel like I'm doing this alone!

[@keric-carey9763]

I applaud 👏 you Heather, this sesh was awesome!!

[@denicedancasey]

Excellent! I am ready to get back into it for another week of focused workouts with you! These supersets are great and I love back and arm work! Thank you Heather ❤❤❤

[@TracySuprenant]

I LOVED the 1st week of training, I feel great and can’t wait for week 2! I would say my hardest thing to do are side plank bridges, it’s the one I dread the most, pushups are also a weak area for me! I feel with this training I will be able to improve on those. The videos are very easy to follow and I like how you tells us the weight to use. Thanks so much for taking the time to share these videos at no cost!!!

[@paulmilner001]

Loved Week 1❤️ can’t wait for Week 2 😊 let’s go smash it 👍

[@melissatoh1505]

The renegade row and burpee was such a finisher!!! Thank you for the push to move, as always ❤

[@bruna20]

I'm loving this new format of the new program. For me it's fun and time goes by faster

[@artpenstudio]

as soon as I read "diamond push up".... already scared but excited! I am still struggling at push ups, any kind. That's my weakest. Thank you Heather for what you do!

[@yaninayurchenko5261]

Today was difficult for me ha ha because I dont like triceps exercise, like Heather mentioned for me it was mental trainig as well.Thank you dear Heather for training us in all posible dimensions

[@carolesimoneau542]

Yup definitely feeling the burn. Have a great day everyone.

[@juliestarr3629]

Thank you Heather. I am new to your channel and I am really enjoying and appreciating the full body strength program! As a lifelong fitness lover (dance, strength, yoga, ex-runner) and menopausal woman - I am focused on increasing/maintaining strength and this is just what I was looking for!🙂

[@biankabozilovic6249]

Yesterday I skipped the training, because I haven't had enough sleep. I slept for only 8 hours during two days and didn't want to take a risk to hurt myself, so I decided to skip Monday workout. Today I am on day 6 and can only say that this program is just getting better and I am so delighted for taking part. Thank you, Heather, for this amazingness you are giving us!

[@Styledbyshabs]

“The results you desire are in the work you have yet to perform”🔥🔥🔥🔥🔥

[@pollybish2988]

I struggle with my quads! Lunges and wall sits are so challenging for me but I won't give up. Especially with you to guide me. I am so thankful for all your help!!!

[@TanyaJT]

This was great! Personally, I enjoy doing weight training and love running as well. I’m not fit nor thin, but when I do those kind of workouts, by the end of it, I feel light and sweaty lol. I don’t enjoy doing workouts where I need to be flexible doing many workouts on the floor. Just my preference. But I felt this on my arms, legs, back, and for some reason my abs lol. Thank you Heather! :)

[@marcuscheng2507]

Way to go on Day 6 Heather!! You are doing so great!!

[@csthomson]

Loving these targeted sessions! Core is the one muscle group that I don't like training, but know I need to.

[@pheliciaakida1632]

For real tricep muscles is a real struggle... Thank you for showing up and motivate us that it's doable with the right mind set.❤

[@deborahjohnson9914]

Those diamond push ups are killers! Targeting triceps and back - terrific and a challenge. Thanks, Heather!

[@samhillier4110]

Day 7 complete! Really enjoyed this one! I find the shorter sets easier to get though and the workout doesn’t feel as long!

[@erinmccormick2644]

My arms are on fire! I am loving the structure of 4.0 so far. Thank you Heather!

[@cindyvh]

My 2nd time doing 4.0 and I surprised myself with being able to do the renegade burpees!!! I didnt feel like I was getting strong but doing the 4.0 the second time has proven different. Thank you! I love your workouts, it feels like your my personal trainer.

[@vartgezmansourian5391]

What a great workout for triceps!! And BACK. Thank you!!

[@DCSwavey]

It would be nice if you have a pop-up of the weight amount you use for each exercise. Thanks.

[@michellethompson2419]

It is triceps for me too....mostly just being able to do push ups and unilateral pull overs.These have improved since doing you're 3.0 series! I am excited for this series! Thanks Heather!

[@silversun4600]

SUPERSETS!!! YAY!!! Chest is my most difficult area to train…as a thriver and bilateral mastectomy/radiation patient . But I modify and challenge myself …. because setting goals and crushing them are what life is all about!!💪🏼

[@Heatherrobertsoncom]

So happy you are making it work for YOU!

[@yellasmiles450]

My arms shaking but that one exercise cross press was a big burner 🔥 for my arms! Whew! 🥵 Day 6 ✅

[@stephaniepocock6440]

I will be doing this one Tuesday as I have one more from week 1 to complete first 😊

[@valerietsosie6144]

I have always shied away from working out my back. My muscles are quivering after this workout. I love when that happens! Great workout as always. Thanks Heather.

[@Heatherrobertsoncom]

Well thank you for trying something with me that is out of your usual Valerie!!

[@triciawainwright7054]

I’m so excited for week 2!!❤

[@boudenas]

"The narrow press" was a tough one for me but I loved the feeling afterwards! My body says "Thank you".

[@penelopecowie7302]

Thank you very much heather,your exercises are amazing for rehabilitation after the stroke I had five months ago ❤

[@jeaceysevere3217]

Thanks for showing that sometimes you need to shake out your arms during a set- it makes you human and I feel less alone when I need a minute too ❤ great workout

[@mariarowenabaes7990]

Wow! I have rested 2 days and my arms are still burning.. Love this. I know it is working when i feel the burn! To think i only do 3x a week strength workout (from Heather) and 2 days HIIT ( Pound)... Excited to the succeeding workouts!

[@Macinjul]

Thank you thank you thank you! I love the addition of weight indicator on the screen while working out. Additionally, back and triceps have been a very hard area for me to excel in the past. Can't really get past 10 pounds or light resistance. My goal is to finally be able to do a full push up. Some day so thank you for focusing on these muscle groups.

[@hopemel1971]

Dear Heater, you are amazing, a very good super set!!! I love it. Can you please make more workouts like this ❤Thank you very much 🥰

[@melanierobson4375]

What an amazing workout. Heather, you definitely meant business with those 6 supersets! Loved it - definitely feeling the burn in the triceps! 🔥

[@anacienfuegos1765]

My Third round and I Love it! Love all your videos. THANK YOU

[@extremefuntv168]

Triceps are my nemesis, they don’t like any size weight or any movement lol. Love the weight indications they are so helpful. Absolutely loving 4.0

[@teresacampbell687]

Killer tricep workout today! Love it! So happy to be on week 2! Shoutout to my Reno ladies!

[@emmy8705]

Thank you Heather for all the motivating work-out videos ❤from Philippines

[@jeninehoefler3014]

I liked the tricep focus! I feel like mine have gotten weaker over the last year. I've always found dips to be a great way to get them burning too, although definitely didn't have the motivation to tack that on today. Thanks, Heather!!!

[@miriamrosaliaparicio4342]

Supersets are my jam❤

[@mansishah4101]

Heather thnku so mch for the workouts really in need of this workouts without jumping.m going through my menopause so of tht my asthma hve trigger. Sand so I was not able to do workouts.and m doing ur workouts since last 4 hrs and really enjoying it. Frm last 6 mnths m going through menopause. And hve skip ur entire 12 week programe. so thnku once again hve strtd this series which I feel really good❤😊

[@sophieh4925]

This was so great!!! I had gastroenteritis for two days and felt like my body was perishing and still have vertigo but I powered through!! Thank you do much!! Xxx

[@micheleybarra6253]

Feeling great! The one workout that got the best of me was biceps day! Whew! Felt that one for 2-3 days! I have a feeling I’m gonna feel this one too😳 💪🏼 thank you Heather! ❤

[@tharris504]

Loved it, exhausted, and definitely feeling the burn. Thanks Heather! 🔥🔥🔥

[@beckyzimmerman2029]

Thanks Heather! I ❤ your workouts and this program by far is my favorite.

[@dagmarupton2421]

Day 6 is Completed, thank you Heather 🥰

[@anoukira]

Thank yoo for this. Loved every second of it. The whole series is just amazing, i made so much progress in one week!!! Incredible ❤

[@lesliefisher]

This was a killer work out. I had to back off on some of the sets because my formerly broken shoulder was talking to me. Definitely targeted my weak spots. Thank you!!! 🙏🏾

[@dagmar3794]

That was fun and really tough 😊 my challenge is triceps and shoulders. Loved the music in this workout. Thank you so much for this great program, dear Heather. ❤

[@alina_s_w]

Triceps are also my least favourite muscle group and to be honest, when I saw the title of the workout I rolled my eyes. Then I listened to your introduction and it was so comforting. Not just because you said it's also your least favourite but mostly because you spoke about the mental training and I really need to overcome my dislike for triceps and upper body workouts on a whole. This workout was fabulous. Thank you so much for it Heather.

[@Heatherrobertsoncom]

Yes!! I am so glad you pressed play 🙏🏼

[@isabelsantana5414]

A amazing and tough!!! Fully engagement of the upper body. Really loved it ❤

[@75JayLady]

Thank you Heather, this was exactly what I needed. Feeling so strong!

[@kittcoomber2333]

Triceps exercises are never easy and pleasant. My motivation is always about how strong triceps can improve my ability to perform exercises like push-ups (which I still struggle with), bench presses and overhead presses. So, even though they’re tough, they’re definitely worth the effort! 😅

[@meganerickson7870]

Loved week one!! Feeling the burn! I definitely want to improve shoulder strength and push ups. Thanks Heather!

[@audraravenelle1326]

Triceps and back felt the burn for sure 🔥 Thanks Heather!!

[@evang2976]

Awesome session. Your instructional graphics (dumbbell weight icons) are very helpful. Thank you!

[@graceherman1616]

Day 6 Complete with trembling arms. Thanks Heather!!!

[@blancaesquivel8807]

Just completed my 1st day of week 2!!! Intense, I can bet I will be sore tomorrow! Loving the series!