Day 13: Chest & Back Dumbbell Workout (Push & Pull) / HR12WEEK 4.0

[@monikabystrzycka6883]

I’m 51 and so grateful I found you Heather Robertson! ❤I’m so happy to be motivated and challenged by your workouts but I also feel like I’m not alone and I feel this community of women (and not only)

[@sheilaricci2105]

Age 47 here-and you are soooo right about back and forth standing to mat! This is my 3rd HR challenge and I love it--especially as you've added mobility training! Thank you for all you do, Heather.

[@Heatherrobertsoncom]

My pleasure Sheila!!

[@alliterationUK]

I so agree! I'm 53 next month and so enjoying this series. Can really see the definition and feel improved strength. Menopause has been rough but I'm doing all I can to be as fit as possible.

[@MichelleVRafter]

Me too for the mobility. I would LOVE if HR would combine all the mobility sessions into one hour-long mobility session, wouldn't that be an amazing rest day activity?

[@carolinedelosso6429]

I have been dealing with a nagging shoulder/ upper trap injury while completing this challenge so I have been modifying my workouts but continuing… and I also am a huge fan of the mobility sessions!!!

[@larkie]

YESSSSSSSS! Thank-YOU!!!!

[@MissNayla2]

I've been doing your workouts for several years and they are truly the best and most well rounded. Love you Heather! Thanks for keeping us fit and challenging us ❤

[@Heatherrobertsoncom]

And thank YOU for continuing to show up on the mat!

[@staceywilliams1863]

Yea I left everybody for, Heather! 😂

[@lakiebfitness7577]

I agree Heather’s workouts are the best 🎉

[@andreinagomez5976]

same!

[@κάτιωραίομυρίζει]

Today I need to say this. I am a tall girl working on a computer 8 hours daily. Doing these workouts hasn't only made me stronger but also improved my posture and that tendency to lean forward. I can't thank you enough Heather. ❤❤❤

[@fernandagioiosa987]

I feel the same :)

[@dianedanch5940]

This has been your best program yet, Heather!!! Loving these videos

[@Heatherrobertsoncom]

Thanks so much Diane! So happy you are liking it so far 🙌🏼

[@abhishektodmal1914]

Heather, I appreciate your channel and all that you do so very much. May God bless 😃👋❤️🙏

[@thobekabuthelezi4565]

Day 13 marks our halfway mark to the end of this week! We're almost there guys, let's go! Thanks Heather❤

[@elainelarge2576]

As I age, and my friends and yoga students age, it's getting more challenging to get up and down from the mat. I was just saying the same thing to my yoga students this morning. We are adding up and down to our yoga practice too. We are all in our mid to late 60s. Keep going girls. Never stop getting down and back up again. Thanks Heather!!!

[@Heatherrobertsoncom]

Yes!!

[@katjakafling4482]

Heather, I turn 50 on Valentine’s Day ❤ I’ve been working out with you since I was 45. The trainer I ALWAYS come back to. You play a part in my Turing the big 50 in great shape in spite of having diabetes 1 for 30 years. THANK YOU!

[@n3g4r39]

I wanted to thank you for your high-quality videos. I have been following your videos for a long time and have witnessed your progress in editing and the variety of exercises. Displaying the duration of the workouts and mentioning the weight variations, both heavy and light, was an amazing idea. The changes in your outfit for each exercise are also remarkable. Even when you don't stop the video due to its difficulty, it makes me feel more comfortable. Overall, you are doing exceptionally well, and I am glad to be following your page and exercising with you. ❤️❤️❤️❤️

[@Heatherrobertsoncom]

Well wow! Thank you so much 🙏🏽

[@alliterationUK]

As an OG HR fan, what really strikes me about the outstanding contents of her work is that even an upper body workout has elements that incorporate other parts of the body - for example, doing chest presses with a bridge or in tabletop to activate the core, bent over rows or super squeezes to involve the same, and yes, the functionality of getting up and down quickly. THE best online fitness instructor and I for one am doing my part to get the word out and subscribers up!

[@Heatherrobertsoncom]

Aw wow 😊 Thank you so much for this 🙏🏽

[@judithcyr2248]

I love it that you include warm up & cool down in your 30 min. I only have that time for me in my schedule so this is perfect!! These workouts get me up in the morning!! 😊Thank you!!

[@mindmanvancouver]

I have done many Chest and Back Workouts with Heather over the years and this is def one of the best. Thank you Heather.

[@vartgezmansourian5391]

I feel the burn in my muscles. I appreciate the warm-up and the cool down sessions.

[@lesliefisher]

Just turned 60 and every time I say to myself there’s no way I can lift the recommended weight I give it a try and am pleasantly surprised! The first two weeks have definitely increased my strength. Thanks Heather!!! ❤🙏🏾🙏🏾🙏🏾

[@jeanavery4451]

Excellent workout👏👏 I am really enjoying this program, and every day I’m excited for it instead of dreading it, so that’s huge for me. Thank you Heather!! ❤❤❤

[@pharahbestgirl]

Love your program so much. It feels just "right" for evening exercises.

[@fashionstalks]

You are slowly changing my life! I’m so glad I found your channel and this fitness plan. Most days you be kicking my behind, but I need it!! Thank you a million times!

[@bex9509]

I'm a Radiologic Technologist/Mammographer x 36 years . Push and pull is my life , up and down are my life!😂 Thanks for this! It truly is helpful!

[@prachibatrasharma]

Heather, your Day #13 workout was incredible! The push and pull combo was challenging yet rewarding. Grateful for your guidance

[@JennySmit-qs6gl]

Thanks Heather. I've just discovered you and I am really enjoying this series. Bring on day 13!

[@dspivak1000]

Hi I'm 58 years old and I especially love HR's workouts. I adapt some of the exercises to accomodate my shoulder but I find that the up and down on the mat helps with me getting up when I am on the floor or crouched and the mobility workout is also the bomb for aging muscles. Thank you Heather!

[@alliterationUK]

Absolutely! I'm nearly 53 and have been active nearly all my life but started really feeling the strain in my early 50s. Now getting fitter and feeling so much better. Haven't had to use painkillers for my dodgy spine in months.

[@anumakinen974]

Thank you, I thoroughly enjoy this program, and the music as well!

[@jinnyferrari7178]

I was just going to post about the music too! I loved the cooldown music in this workout - the best ever. Left me feeling that I just watched a love story … but better!

[@deborahjohnson9914]

Good challenge, and, yes, as has been said, the "up and down" added another layer! Thanks, Heather!

[@adrianna1289]

Great session. I am also glad the the ad glitch on yesterday’s was fixed. Thank you for always being here in the comments for for loving some many of my messages ❤❤❤

[@priscillasantos5501]

Another workout which is beautiful, magical and technically designed in such a way that no muscle is left behind ❤ thank you Heather 😊

[@lauramc0788]

I love your workouts. I've done all the 12 week programmes, but this one is my favourite of them all. Love the strength 💪

[@roxanegauthier215]

Heather, I've been following your workouts for a few years now and I am always astonished by the way they meet my needs perfectly. 4 months pregnant now and I cannot tell you how much this program is PER-FECT (as I need to slow down the pace and focus on my strength). Of course, some modifications are mandatory, especially on those abs, but I really wanted to thank you, Heather. You truly are the Greatest coach Of All Time !!

[@denicedancasey]

Excellent for tomorrow! I always love arm and chest workout … well I love all of your 4.0 focused muscle group workouts. Thanks Heather! ❤❤❤ note after I did the workout,,, I loved it - up and down parts and all! It was a great routine!!

[@Heatherrobertsoncom]

You're so welcome Denice! thanks for working out with me today 🙏🏼

[@Cluelessmee]

So far so good. Glad that I chose to follow along Heather with this challenge. ♥️

[@ginaamanatullah2296]

Discovered HR recently, and her workouts are great! Love the thought she puts into planning each one.

[@sumavinjeta]

Finally back on the mat after a longer illness. I was so looking forward to it ☺ Thank you, Heather ❤

[@tara-nc1yk]

Love thearm workouts!! I'm feeling stronger every day. Thank you. 🎉💪

[@todayistheday13]

This was a great workout! ❤ i am already feeling stronger and love it!

[@CharoOficial]

Thank you so much 🙏🤗💫💖

[@KatsSpot]

Thank you so much Heather. I'm what most would consider "older", even though I don't feel it or act it. I love how it feels like you're tailoring your workouts to real women. 🤍

[@cathycrayton583]

Loved this one! Added the mobility from day 9. Sore but feeling good. Till tomorrow

[@tharris504]

Great chest and back workout, thanks Heather!🔥🔥🔥

[@tharris504]

Loving round 2 of 4.0, thanks Heather!🔥🔥🔥

[@Heatherrobertsoncom]

Crushing it once again 👏💪🏼

[@stephaniesochan5273]

Woohoo. I can’t believe I am still here staying with it. This is the type of class I’ve been yearning for!

[@hazelgraceibanez96]

Thank you Heather ! Love you !! Happy 4 years with you

[@invigorateyourjourney]

I am LOVING the focus on strength! It's been easy to jump on my bike afterward for some cardio - except after leg days!😅 Thank you, Heather - for keeping us on our toes (and hands)! 💪🔥🎆

[@MrsRivera777]

Heather! I can’t wait to do this one tomorrow! The one for today was intense my booty is feeling it and my hamstrings! This has been the longest I’ve ever stuck with a program and plan to stick it out till the end! I’m loving it and realizing how much I love strength training and seeing all my strengths and weaknesses! Upper body is definitely harder for me but I’m pushing myself and learning when to give grace as well! Love this program and love you Heather! Thank you for making these amazing workouts for FREE! You are amazing 🤩❤️😘

[@75JayLady]

Pushed and pulled myself through this fantastic workout, thank you Heather!!!

[@Heatherrobertsoncom]

Strong work!

[@BaMaJs03]

Day 13 complete - been commenting for my own record and showing up for myself. LOVE your stuff, Heather!

[@bejaphet]

This series is legit changing my life. Much love from Tanzania.

[@NwakaCash]

These workouts are exactly what my body needs. I cannot thank you enough. Its truly a blessing to do it before you start your day. God bless you Heather!!!!

[@alicresca9062]

I officially retired the 2 lb weights. Yay! Thank you Heather! I’m feeling stronger . 🫶

[@boudenas]

From time to time, it's nice to take longer to enjoy life. Even if I didn't exercise yesterday, I pressed play today.

[@jeninehoefler3014]

Thanks for including that great introduction, Heather! I find it so helpful and interesting to hear the method to your 'madness' (I often talk about it with my dog while "we" workout). Also enjoyed the lighter weight and body weight movements you incorporated in there. 😊

[@darkrosieposie]

Another awesome workout! Loved the format & am loving the focus on strength & mobility. Having a partner with limited mobility has helped me realise just how important these things are in our everyday lives ❤

[@miriammojica4970]

Let's do this! 💪🏼🔥💪🏼🔥

[@lindsaytorres6616]

Day 13 done! Thx Heather! Loving your program!

[@marcuscheng2507]

Day 13!! You are doing so great Heather, keep it up!! 😊

[@truelllooovvveee]

Absolutely stunning and great! The music in the last part is so nice and fits for the stretch! You are beautiful Heather Robertson, I respect your workout pretty much and thank you for making us stronger🥰

[@lisas.4895]

I think this was my favourite workout of 4.0 so far! I loves the constant change between chest and back exercises, the change of lifting heavy vs light and the standing and mat exercises. Gonna add an arm finisher and I'm done :D

[@jcammish6689]

I love just trusting and going with the flow up and down knowing that it's helping to make me stronger ❤

[@erikawyatt]

Thanks!

[@dagmar3794]

That was intense and effectiv, thank you, Heather❤

[@justnic630]

This is a nice change from my usual weight training exercises. Some of the movements are new to me. I especially like having warm-ups and cool-downs in each workout and specific to the muscle groups being worked. As long as I can avoid lunges (temporarily), I will be doing more of Heather Robertson workouts.

[@csthomson]

Oh my goodness, I REALLY loved that one! Loved the alternating push and pull, and that for an arm workout, it got my heart rate up!

[@mimafamilia]

Great strength workout, Heather! Thanks ❤

[@Heatherrobertsoncom]

Thanks for joining me for this one!!

[@LauraineHR]

Loving this programme so very much. One more exercise in each set would have been great and pushed the “work” part just a little bit more. Thank you again for being so amazing❤

[@barbarabland9611]

I have been working out with you from the beginning- always giving a thumbs up! I just want to comment on how much I'm enjoying this series! I appreciate the addition of the mobility sessions- I didn't realize how much I needed them! I also love the music choices- the piano cool down music is so pretty! Thank you for this 12 Week Program- I absolutely love it!

[@pharri0083]

Awesome awesome workout! Wow! This program has to be the absolute BEST EVER! And I have been doing all of your workouts with u since COVID! Thank you so much, HEATHER!!! You are the gift that just keeps on giving and giving! Wow! God bless you! ♥️

[@harishussein3270]

Might try these workouts for upper body and chest, thanks for sharing 😀

[@jessicalane3870]

I really enjoy your back and chest workouts - the variety! Honestly, most trainers are one arm rows till bust. Thank you!

[@smokey5lbc1]

Day 13 done!✔️ Another great workout, Heather! I can really see the growth in my strength and muscle endurance! 😅💪🏾

[@nd2402]

These workouts have been amazingly challenging. Really enjoying them and I look forward to the next session. ❤

[@Heatherrobertsoncom]

So awesome to hear!!

[@staceywilliams1863]

Thanks, Heather! You’re appreciated! ❤

[@krisztinanagy1626]

Thank you Heather,love it,sweaty,sweaty awesome 😅😅😅🙏🤩🌻

[@jewelsbeauty]

Another great one! The time flew by!

[@graceherman1616]

Day 13 Complete. Thanks Heather, week 3 has been awesome!!!

[@onelovelivity]

Wow Heather - not only do you provide great workouts but you also factor in the transitions as functional movement. Loved this one. I'm aiming to get a much stronger upper body and be able to do more push ups and use a pull up bar by the end of the challenge so these sets are great! Thank-you!

[@connie6410]

Thanks for the explanation, Heather. I do always trust the process with your workouts, but it's great to know why we're doing what we're doing. Thank you!! 💞🙏

[@Heatherrobertsoncom]

Thanks for trusting me Connie!

[@nicholasdoxey244]

I enjoy the push and pull loved this workout I have been doing your workouts for quite a while. thanks for keeping us so fit you’re wonderful.

[@bonniebrown9969]

❤❤ just finished up. My upper body is feeling it 💪💪🔥🔥 glad it's core and mobility tomorrow looking forward to a stretch ❤

[@ross_501]

Still going! Keep up the good work everyone -- thanks Heather!

[@nurshaw6352]

Another excellent workout...go everyone go! Thank you Heather

[@micheleparent7335]

This was an amazing workout! Just when I thought it couldn’t get better. You never disappoint us Heather 🙌💪🏼🙏

[@Heatherrobertsoncom]

Thanks so much Michele. Awesome working out with you!!

[@samhillier4110]

Day 13 Complete! Love the ups and downs, keeps things interesting!

[@witafebriana3312]

i love your outfit... 12 week 4.0 with different outfit every day give new look for the workout..

[@leslieleslie6590]

Thank you! Loved this back/chest workout!

[@katarzyna_f]

Day 13 completed✔ Thank you Heather🧡

[@sarasm5240]

I love upper body routines, this one was great!! I'm ready to start my day!

[@heatherpoletti6692]

I completed this after your 4.0 day 8 chest workout. A great 40ish minutes of chest back &shoulders. I love your selection of exercises. They are a few new ones for me. I love changing it up

[@НинаХасанзянова-л1ы]

Thank you sooooo much for this amazing program, I love and enjoy it so much!!!

[@michaelchristian174]

Awesome workout! Thanks for all that you do and for the strong community you have built!

[@Heatherrobertsoncom]

Thank YOU Michael! Its always a pleasure working out with you. I so appreciate the on going support 🙏🏼

[@deborahtsagaropoulou1501]

Wow fab!!! Loved this workout from sitting to standing its great !!! Loved combo of exercises...Thanks You to have a lovely day!!

[@JodyCushman]

Love this 12 week program! I was lifting the last three months and my muscles needed the change- this has been great!

[@niyatig7912]

Awesome workout! You are reason I m consistent ❤ thank you so much!

[@angelaweigle5625]

Two things happened today: I was able to do regular no-knee pushups, and my previously medium and heavy weights became my new light and medium weights (have to go out and get new heavies)! Progress! Thank you, Heather!

[@gladysbermeo5545]

Gracias excelente me siento con micha energía sigamos con este reto sin miedo al éxito 💪💪💪💪

[@zilungilemnguni9288]

Sweat sesh complete. Loved the pulling and pushing❤. 5he cool down music was amazing

[@sharonzeller2270]

Wonderful workout today again and at age 68 years old I know how important it is to be able to get up and down off the floor especially with having grandkids🥰

[@QueenofHearts02]

Excellent series - swapped out a few things but still hit the target; you know you are using the right weight when those last couple are ready to tap out lol! Just need to scoop up abs and back mobility tomorrow and that will close out this week properly! 1/27/2024!

[@etucker5676]

Loved the music today. It felt new and nice.

[@christinestacia6388]

Thank you so much, Heather.. done for today.. Love from Indonesia ♥️♥️

[@PieraB]

This was awesome! I also did the ABS and mobility workout again after this :) Im getting into the best shape of my life and never looking back :) thank you HEATHER~. and I wish everyone the best success!!!

[@alphabelen9811]

Pull and push❤❤! Feeling strong already. Adding more weights soon I think😅. Thank you Heather❤❤❤