Day 1: Arm Strength Workout with Dumbbells / HR12WEEK 4.0
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- Опубликовано: 15 июл 2024
- The HR12WEEK 4.0 free workout program is here!! This 12 week workout plan is my favorite one yet and I can't wait to get started! Day one is an ARM STRENGTH WORKOUT with dumbbells - it's all about building strength in the BICEPS, TRICEPS & SHOULDERS and it's the perfect way to ease into our first week. Remember to play around with the weights this week - choosing dumbbells that allow you to perform all reps with proper form but still provide a challenge. Grab your gear and let's get this party started!! #HomeWorkout #hr12week
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Equipment Needed:
Light, Med & Heavy Dumbbells: I used 5, 10 & 15lbs
Exercise mat or other soft surface.
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Workout Breakdown:
0:00 Intro
3:22 Warm Up
7:47 Circuit One (40s work + 20s rest x2 rounds)
Alternating Curls
In + Out Curls
Isometric Hold
Bicep Burnout
15:57 Circuit Two (40s work + 20s rest x2 rounds)
Skull Crushers
Diamond Push Ups
Overhead Press
Tricep Kickbacks
24:07 Circuit Three (40s work + 20s rest x2 rounds)
Lateral Flys
Military Press
Rear Flys
Front Pulse
32:07 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 
Спорт
Let's Gooooooo! the HR12WEEK 4.0 is here and I am so excited to tackle day one! Who's ready to get this party started!!?
🎉🎉🎉❤❤❤❤❤whooooop thanks Ms HR
Thank you so much Heather, i'm ready 🙌💪💖
Starting the year off with your 12Week Programs the third year in a row! Couldn‘t be more excited! I‘m so incredibly thankful for your work! You really are amazing!!💪🏻❤️
You are the BEST! Thank you for this Heather. So excited to get started. 🤩🤩
This is how I went to bed yesterday, waiting for the first video to drop ♥
Heather you have helped me lose over 130 lbs since 2020. I can’t wait for this next challenge! 💪🏽💪🏽
That is fantastic! Congratulations you are to be commended for your hard work and dedication.
Wow that´s amazing
Way to go! You are strong and unstoppable! And an inspiration.
thank you Heather! wish You a nice and happy Year!!
Wow, you’re amazing! You’re my new inspiration. Congratulations!
I wanted to thank you for not cutting the clips of you dropping weight and modifying! You're the absolute realest! It is so validating and encouraging for me to see a pro like you knowing when to drop weight and modify! Helps me want to keep going because I don't put myself down! Thank you, thank you, thank you! I'm the fittest I've ever been in my life. You helped me loose 60lbs over the past couple of years and build muscle 💪🏻 I'VE NEVER HAD MUSCLE! You have made working out enjoyable and accessible for a stay-at-home introverted mom like me. I even gathered a group of friends to join me this time around! So excited 🎉 LET'S GO!!!!
Amen!!
Yes, yes, yes! I agree with everything Rebeca wrote! Heather, I have been using your follow-along videos for a couple of years, but I have never commented on them until now. It may seem like a small thing that you decided to include your moments of fatigue and adjusting, but it actually was so encouraging and motivating. I never thought I'd lift weights, and I don't know if I would have kept up with it if I hadn't found your workouts. Thank you for always putting out great videos!
Let.go !!! My favorite workout program so far ! I love the strength! I will be doing long runs to keep up with my cardio and endurance training!
Heather thank you for this program !!
I loved those parts, too! It was a good reminder to myself to just listen to my body.
It's like you have totally read my mind girl. I koved that she included that part to show us she is human too ❤❤❤
I made it to day 38 but in the past few weeks I've fallen off schedule quite a bit. Rather than keep going, I decided to start the program over from the beginning. It doesn't feel like quitting; I feel reinvigorated and ready to get back on track!
I don’t know where I would be in my health and fitness journey without you. I found your program during COVID and have been working out to your videos ever since. You have an ability to motivate and inspire us to be our best selves and for that I am beyond grateful!
It is such a pleasure to be a part of your journey Amy! Thank you so much for your on going support 🙏🏼
Beautifully said❤
Hi Heather, Fellow Canadian here from the East coast. I’ve followed you before 2020 and have done every one of your point o’s…some twice. Your glow ups, I’ve done it all!! I’ve lost 50 pounds since 2018 and have built muscle I didn’t think possible. I’m almost 50 and I’m in the best shape of my life! I give you credit to everyone who asks. You have been my at home trainer. It can be done. I haven’t missed a beat and look forward to starting this 4.0 today!! More muscle, strength and mobility are perfect!! Let’s do this!! 😊❤
Same here thank you ❤❤Heather
Omg didn’t know she was Canadian too. Now I love her even more 😂
Me neither!! Awesome!❤
Oh yes she is. And she’s the best!!!! ❤❤❤❤❤
Haha, Canadians united under this comment! I'm from Vancouver. So nice !
Dear Heather, you are probably not going to read this but I wanted to thank you for kicking me out of my deep sadness from losing my precious cat Felix. It's been a week since his passing and today is the first day that I was able to convince myself to start exercising again. I worked out through the tears and was even able to distract myself from painful thoughts, all thanks to you and your sweet & gentle energy. So thank you again. Have a blissful day! 😻😇🙏🏻
Hope you are feeling better... I'm so sorry for your loss... that must be terrible pain for you.. I hug you in the distance
@@ariannahernadez3337 Thanks so much for your kind words. It's tough to accept death but it is part of all mortal beings so all of us have to face it sooner or later. Trying to accept what is could be a daunting task. Listening to Eckhart Tolle's book "The power of now" helps tremendously. Sending you love & light. 🙏🏻✨
I understand your pain Losing yr cat is so heartbroken! Please help another cat in need That will ease yr pain With love B
I just lost my Dog Bruno 2 weeks ago. It has been the hardest time for me but I know I will see him again. I'm sorry to hear about your Cat. I understand your pain.
Working out has made me feel better also. Keep up the good work. We can do this :)
@@lindreasantana3423 thank you so much for your kind words. Pets are family members so of course the pain associated with their loss is tremendous. I feel your pain. Sending you lots of hugs. It will get better with time and then only the good memories will remain. Xo
Have been using your programs for years now. I don’t think I’d ever go back to working out in a gym environment when I know I can get a better workout in my living room. Thank you for what you do!
Amazing! I love to hear this 🙌🏼 And thank YOU for this generous gift 🙏🏼 So honoured to be working out with you!
Your AMAZING! The fact that your workout programs are free says so much about you and your desire to help others! This will come back ten fold to you! 🥰 I’ve been loving your workouts for years now and this one is gonna be just what I need! So excited! Thank you!
Thank you Heather! And Happy New Year for all this wonderful team! Let’s go! 🥳💪
Isn’t this team just the best!? Thank you so much for your generosity and for being a part of this community! Bring on 2024 woohooo! 🙏🏼🥳
That was most excellent arm workout and shoulders!
Late to the party but I’m here now. Let’s GOOOOOOO!🎉
HR 4.0--ROUND TWO!! I love all of your programs, Heather! Thank you for all you do to contribute to a healthier world!
This was my favorite video so far thanks to you showing your true strength by not editing out your downsizing weights!!! That was literally the best scenes. Thank you for showing us that we can all fatigue and its ok to lower weights! You are truly the best and for months now the one and ONLY fitness routine I will watch! Thanks for the best videos and inspiration.
Yay! Can’t wait! And I am so happy it’ll be in real time! I am so motivated when I see you working alongside us, Heather! Thanks for all you do!!!
I feel blessed to be part of your community Heather. I have progressed a lot with my workouts and am looking forward with this program to tone my body, build strength and feel my best out of my comfort zone. Thank you❤.
LET’s Goooo!!! So excited!!! Thank you yet again, Heather, for all that you do! I know we are all MORE THAN GRATEFUL!!!
Heather, I just had to pause my workout here and say THANK YOU for doing this live. Seeing you pause to switch weights is encouraging. I love having you "here" with me! Let's GO!
Yes, Heather! I am soooo excited. I can't wait to dedicate time to this everyday and feel my best self after a Christmas of indulgence! Thank you as always for giving us these programmes. It is really appreciated ❤
I‘m literally so in love with your concepts!! Green/ blue is really your color!! Thanks a lot, Heather
I LOVE the realness of deciding a weight is just too much! That made me smile. The strength focus is just what I needed too!
I just want to say THANK YOU to Heather for this awesome workout plan! This is my third year following, and I am so incredibly grateful to you for making this available to everyone. Let’s go!
Yay! Let's go! Very excited for this new programme. Thank you so much Heather - you are a diamond.
Thank you, Heather! I’ve been doing your workouts for years now and I’m in such incredible shape (I’m approaching 40 and able to things twenty-something’s can do!) They’re so easy to implement and I love being able to do them at home. You’re so amazing and I just wanted to say thank you!!
Holy moly! My arms are burning 🔥 love the fact Heather is letting us know what weights we should be using light,medium and heavy weights. Makes it more easier for me. I see already this HR12week 4.0 is going to be our challenge to test us how we have progressing and how far we have come 💪💪and that we are stronger than ever 👏👏👏👏👏 give us an applause because we deserve it! 👏👏👏👏👏
Thank you for not editing out your fails! Thank you for being real! It made this workout so much more attainable!
You read my mind, i am also focusing more on strength training and less on cardio.
You are a blessing for all of us; the fact that you do this for free is amazing.
I am beyond grateful for everything you do.
Many thanks and sending many hugs from Berlin! ❤
I've never logged on a mere 47 minutes after you posted a video, and I just finished. Always a challenge, always well worth the effort. A great start to the new year. Thanks!
Yes Mark!! Amazing job and an awesome start to 2024. Thank you so much for your support and for working out with me! 🙏🏼💪🏻
THIS IS THE BEST DAY OF THE YEAR!! I am so happy to get going with this. You are an absolute joy to workout with. Thank you so much for day one!
No question you can get your heart rate high with these workouts; mine surely was!!!!! Thank you and I think YOU should be named "WOMAN OF THE YEAR " you certainly deserve it for all you are doing.❤
Only men win woman of the year these days, unfortunately. 🤪
Love the new weight indicator -so helpful. Thank You for the great program. Can’t wait for the rest
This workout program is EXACTLY what I’ve needed! I’ve been doing your workouts for a couple years now and am just so grateful for them! They’ve become my favorite! I am especially loving this program! Your strength workouts helped me prepare for a difficult mountain hunt last summer and I’m stoked now there’s an entire program for that! Also I’ve been SORE after every single one of these workouts so far! Don’t stop doing what you’re doing! We all obviously love it!! Thank you!!
Heather - I found you during COVID and have not looked back. Your commitment to making your workouts free on this platform is so incredible! I have done all your HR12WEEK programs and I must say I am most excited about this one. Strength training is so important for women as we age! I just completed Day 1 and my arms are like jello. Thank you for keeping it real by modeling it is okay to make adjustments mid-workout. I love the addition of the weight icon to the video too. Thanks for all that you do - I appreciate you!
I have done your previous programs and so excited to do this new one too! Thank you for the quality work Heather! Your workouts are the highlight of my days. ❤
You are so incredibly welcome Annie! Thank you so much for your support 🙏🏽 I am so pumped to have you on board for 4.0!
Let's GOOOOO!!!! What a great start to the week. Felt the burn the whole time. So good.
Heather, just wanted to say thank you so much for all these sweaty workouts! I have been enjoying them a lot! And they have been helping me to become stronger!
I personally couldn’t thank you enough for allowing us the opportunity to have programs like this to work out to without any cost. Your workouts have absolutely changed my life and the way I view fitness, and it’s allowed me to challenge myself all the time. Thank you Heather!
Great Heather ❤more strength and less cardio, that's what we all need as we get older 💪💪💪 thanks for your workouts, warm greetings from Austria ❤️
Heather, what a great workout! You've enhanced my body, mind, and spirit. I can't thank you enough. God bless you immensely.
My BFF and I work out with you many mornings! I just love that you changed your weights. Great work out. Thank you for all that you provide this community.
Thank you, Heather! I really appreciate you for keeping it real. Thank you for showing us the moments you take pauses and modify your weights.
Thank you for the great workout programs you’ve been delivering! Wishing you continued success ❤ Have a great year ahead 🎉
You are so welcome! Thank YOU for the support and for working out with me. Here’s to another fun, and sweaty, year!! 🤗
YESSSSS!!! I'm so excited 🎉 Love the new weight feature. I also love that you work put live with us. It's really refreshing seeing the "human" side of you that struggles like we do. Thank you for doing this and changing more lives than you can imagine.
Agree 100% I will admit I had a *slight* smirk on my face when you switched from Heavy to Medium in the second isometric hold.
Oh my goodness Heather! You continue to amaze and inspire me. I've been doing your classes for a few years and they ALWAYS keep me motivated to push harder and stay consistent. Your gift of health and fitness is simply beautiful! THANK YOU! 💟💪
Let's gooooo! Happy New Year, Heather! And I never get tired of thanking you for all that you offer to us. I love the challenge of the 12-week programs! Wish you the best from warm and sunny Uruguay!
Excited to start my 4th challenge with HR!
Heather's workouts have helped me loose weight, get fit and feel stronger. I've gone through difficult times and many changes during the last few years, I don't know how would I've done without these workouts.
Thanks so much ❤
It’s an honour to have been a part of your journey! Thank you so much for the generous gift 🙏🏽
I can't wait to start tomorrow thank you so much for your free workouts, they helped me so much staying fit and healthy and I am so grateful to have them ❤
You are more than welcome my dear! I am grateful to have YOU in this community and hope you enjoy the new 4.0 program 🫶🏻🤗
Thank you for making fitness accessible! I found you during the pandemic and fell in love with working out at home. This is my first real time challenge with you and I am so excited!
I'm SO EXCITED for this new series!! I love the addition of barbell suggestions! I also love that you teach us to listen to our bodies by modeling. I had 15s but couldn't even get them up so I switched to 12's. Yeah! See you tomorrow!
LET'S GOOO!!
I'm super stoked for this next 12 wks. I couldn't wait for this week to get here for you to post the 1st. video! Thanks for all you do Heather.
I have lost about 90lbs. just with your workouts alone and of course paying attention to my nutrition. You truly are the best. You made me a happy woman today😁
I'm a huge super fan!!❤
Incredible work!! 🙌🏼 So pumped to be a part of the journey with you!
Yay! I always wanted more strength and less cardio. Thank you!
You're so welcome!
I have been doing your 12 week challenges since day 1. I wait for them every year. I am genuinely grateful. Also, a challenge focused on strength and building muscle is EXACTLY what I have been looking for and craving. THANK YOU
Let’s goooo! Thank you so much for providing these workouts! I’ve been following you for several years now and love all your videos! I look forward to this challenge!!! 💪💪💪
Let's go💪
Thank you so much Heather ❤
Round 2 Let's go! This is my favorite 12 week plan. Thanks Heather 🥰
I'm going for round 2 also ❤️
Lol I'm here too. This program kicked my butt way too much so I'm doing it again 😂😂😂😂 my favourite was 2.0 tho because of the red outfit, it was easy to get through but I felt soreness and the effects the next day. 1.0 was hard for me, on the second phase of it it became fun. 3.0 and it's express we're super lovely because of the METCON (my favourite workout) and it was super effective, my whole body looked amazing..... But 4.0, 4.0 lol let me try again 😂😂😂😂😂
Let's goooooooo!! You are the QUEEEEN!! Thank you for a great start to 4.0!!! As someone who has worked out with you since covid, I am so excited for this new 12 week series!! 💖
I am loving this program already! Thank you so much for continuing to offer free programs. So many other youtube trainers that I followed before starting making apps once they got more subscribers and stopped uploading and not everyone can afford the apps. I really appreciate all the hardwork you put into the programs and I have enjoyed working out with you so much! You are my favorite trainer!
Let's go! I'm a week behind but I'm here! Thank you for adding the weight suggestions! I love it! Also super excited about less cardio and more strength, you read my mind!❤😅
Let's goooo🎉 Thank you so much for this new program, dear Heather, I'm so excited to start tomorow morning. Wishing good luck to all the team 😊
It is my absolute pleasure! Thank you so much for your generous support 🙏🏼 Let's do this!
Day one, Complete! I love the "light, medium, heavy" suggestions. And I appreciate that we get to choose what that means for us. See you tomorrow xxoo
Heather, thank you a lot for your work! You give the opportunities to many of us who under some circumstances cannot go to the gym but want to exercise and be healthy!
OMG!!! Llegó el día!! Comenzamos, buena suerte a todos 💪❤😅
Igualmente !! 😅 🥳
Hola! Soy nueva en el canal y no sé cómo funcionan los retos? Son diarios durante las 12 semanas? Gracias de antemano
@@virginiabaeza9723 si!! Buenísimos!! Bienvenida!!
Happy to say your workouts have been part of my daily workout routine for 3 years now and I'm incredibly grateful! So excited to start another HR12WEEK! Thanks as always for the amazing content and the motivation over the years! ❤
This was amazing! It was so helpful having you workout with us in real time! Very encouraging to see that there are moments in the workout that are tough for you - seeing you breathe through them or change weight levels made me feel better when I needed to do the same. Thank you for putting this program together!
I loved this!!! And I loved the unedited parts. Thank you Heather for making a difference
Just finished Day 1. Really like that you listed Light, Medium, Heavy each set. Helps with accountability when I’m being lazy. Thank you
My 3rd year and I couldn't wait to get started. A very big thank you Heather, love what you do and how you do it. Guess that's why we keep coming back.
You’re so real in your work outs I love it ! Thank you for providing these free of charge ❤ 💪
Have been looking forward through the holidays to starting 4.0, and committing to 12 weeks. 3.0 got me in the best shape I've been in in years -- thanks, Heather, for helping me keep the momentum going.
Thanks Heather, great 1st workout on 4.0, love the new addition of the light, medium, heavy weight suggestions, really helpful. Looking forward to the next 59!💪🏋♀
What a great year to start the year ! Thank you @heather❤ I actually haven’t done a full 12week program since the 1.0 but this time around count me in !!🎉
Just wanted to say thank you!. Some of us need this more than you know. God bless you!
I loved seeing the very real moment of switching weights during the isometric hold! thanks for being real and thank you for keeping this content accessible for all!!
Thank you Heather!!!!! Your free workouts are EVERYTHING
The best program on the internet! Thank you for another year Heather
I am SO excited for this! You've been my personal trainer for years. I have tried so many work outs but I always come back to your channel. Thank you for everything you do for us!
Just getting back to working out after a difficult 2023. I can't think of a better way to get back at it than the 4.0 workouts. Loved this one and looking forward to all the others for the next 12 weeks! Thanks Heather, this program is exactly what I am looking for! ❤
First day DONE! I'm so excited for this 4.0 12 week challenge. Thank you Heather, thank God I found your channel during COVID... Happy 2024 everyone
thank you sooo much for giving this for free ❤ i love love love all of your workouts, your energy, vibe, your smile, i love that you dont speak during workouts, you are such a good motivator 💪🏼💪🏼
thank you for being such a good human and sharing this with everybody ❤
So excited about HR 4.0. This is the best time of the year. I enjoy your workouts Heather!
Felt the burn today in those biceps. 💪🏻 I love that you showed that you felt it too! Thanks for keeping it real and for all the workouts. So excited to take this journey with you. ❤
AHHHH! This new format is so exciting! I cannot wait to see the gains I make over the course of the program. Love that you are leading by example, demonstrating how to push to fatigue and adjust to be able to keep going. Thank you!!!
The music on your workouts is so positive and empowering. THANK YOU
What an awesome start!! Heather, thank you so much for another 12 week program. You are greatly appreciated ❤❤
this is your best series yet! I'm so happy with the changes you've made to the video. It not only encourages me to keep going, but helps me understand how to work out for where my body is! I'd love if you could also add some voice over on when to inhale/exhale and tips on proper form.
Thank you for the workouts. This is the first one i did from your channel and i loved it! It wasn’t full of talking, but just the exercises and music. Perfect!!
Heather you are fabulous 0:02 and your workouts are amazing. Done your first 12 week program and second. I am on to 4.0. Love how real you are and love the burn from your workout!! Bring it on!! Thank you for making theses accessible!! I don’t think I would have lost 75lbs without you!!
6 months postpartum and so happy to be able to do this 12 week challenge focused on strength. I lost basically all my strength during my 3 months recovery time, so getting back into strength training has felt soooo great!! Thanks Heather, I am looking forward to what results I'll be able to achieve by the end of the program! :D
Thank you Heather for this new program and for keep doing it for free. I really like the three differences you are incorporating to this HR12WEEk 4.0. I loved today’s first
workout 💪🏻
I started day one today and loved it! I especially love the new weight recommendations! Thank you for creating this new program!
I'm just starting this in April due to a herniated disc last August. I'm so so thankful for your free, highest quality, workout content. You are the best on the entire PLANET!!
Day 1 Completed!!! 🎉 Lets do this!!! Thank you so much Heather!!
What a perfect start to the challenge. Day 1 Done&Dusted. So grateful for you Heather, I won’t stop letting you know every now and again. 🤩🥰🔥🌟💖
So happy to be starting another challenge! Thank-you so much Heather - I can just feel that this will be the best one yet!
Great workout! Loved your humility, reminded me to give myself some grace and understanding when it gets tough. Thank you for your workouts.
Ms Heather- this is your best program thus far!!! ❤ I love it and thank you!!
Lets Go!! I just finished Express and am ready to step it up! Heather, you are so fun to workout with. Thanks for the free content and awesome exercise!!
I am so excited to be doing another HR12WEEK! Heather I love your program, thank you.
Just finished this…. I am so excited!! I love the strength training. Let’s get strong 💪 You never cease to amaze Heather! Watching you struggle with me is encouraging 😅 Thank you sooo much!!!
Thank u Heather for existing and doing what u do!!! U r fantastic and such an essential part of my health since 2020!!!
Day 1 done! Started this program today and I’m so excited!
This was amazing 😊 Stayed away from using weights due to personal reasons and you did it again, Heather, helping those injured, like me, get back with CONFIDENCE 💪🏾💪🏾