Day 20: Hamstring & Quads (Lower Body Strength) / HR12WEEK 4.0
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- Опубліковано 25 чер 2024
- Today's lower body STRENGTH workout uses dumbbells and a series of unilateral exercises to target the HAMSTRINGS & QUADS while also providing some sneaky balance training. Get ready to set those legs on fire!!! Let's go team. #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells: Med (15-25lbs) Heavy (25-40lbs+)
Exercise Mat
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Workout Breakdown:
0:00 Intro
0:35 Warm Up
4:00 Circuit One (40s work + 20s rest x2 rounds)
Kickstand (R)
Kickstand (L)
Romanian Deadlift
(40s work + 20s rest x2 rounds)
Split Squat (R)
Split Squat (L)
Goblet Squat
16:15 Circuit Two (40s work + 20s rest x2 rounds)
1-Leg Deadlift (R)
1-Leg Deadlift (L)
Hamstring Curl
(40s work + 20s rest x2 rounds)
Stand Up (R)
Stand Up (L)
Squat + Hop
28:15 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
Hey Team! To everyone who's been here since Day 1, well done! We're 1/3 phases done! I'm so happy for us😅 To everybody who's just trying on a daily, we're in this together! We're close to rest, let's earn it once again! See you tomorrow. Thank you again, Heather❤
Amazing work team!!
So grateful for all the content Heather gives for free! I am really enjoying this program. And I really like it is being filmed in ‘real time’ - nice to see that it’s okay to pause or fumble. We don’t have to be perfect.
Hubby and I just finished this leg workout! Heart rate was up! Thank you so much Heather. We are both over 60 and staying fit has always been part of our lifestyle. So happy to be part of your healthy community. 😊
Ayyye! Go go go!
So awesome you workout together! Love it!
way to go! good to know I'm not the only one in my 6th decade doing this.
This series has been amazing so far! I love the challenge of using higher strength dumbbells. I also love the mobility days - working on mobility is not something I usually make time for. Thanks, Heather!
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
Yes!! 👏
YASS!!! 4 weeks in and feel so proud of myself! Aiming for progress, not perfection and I am so thankful I have Heather to be my guide! Looking forward to week 5!
Amazing work Michelle 🙌🏼
Heather, these workouts have been fun and fierce!! Following along just a little behind the rest of the crowd since I started late, but I’m feeling stronger already!!
Struggling to balance the dumbbell for those hamstring curls - we need a video during the 20s rest to see how you’ve placed it!
………And once again my poor little legs are going to get a beasting!!!😂😂😂
😂😂😂😂 the same😂
😂😂😂 yes!!
Same!! 😅
😂😂😂 same 🫠
That one had my heart rate way up! Very challenging and amazing workout! Loving the strength training Heather!
Musica piacevole.
Allenamento breve , ma intenso.
Finalmente alleno i miei muscoli tonificando visibilmente senza danneggiare le articolazioni.
Con queste lezioni riesco a divertirmi senza subire alcuno stress ..... le tensioni fisiche e mentali sono sparite.
Grazie!!!
Last day of Week 4. Already!! Keep working!! The time will keep passing regardless.
Wowza! Thank you Heather! This workout had all of my favorite lower body moves! The only thing I struggled with was getting a dumbbell to stay between my feet for the hamstring curls! Anyone else?? LOL
I could not
@@kristineberry4996 I guess its now a new goal for us to get better at!
20 workouts complete. It went so fast. This session was sweaty. Thank you Heather ❤
I missed two days of workouts so I combined Day 18 and 20 today. I was pleasantly surprised that I did it. I even added the first half of Day 19 toward the end. Big thanks to you Heather. I’ve been working out with you for a few years now and your workouts made me stronger.
Crazy how much those single leg lunges make ya sweat. This was amazing and my increase in weights is staying strong. Way to go team 4.0- 1/3 complete. Thank you HR for your guidance
I can already tell that my legs are going to be talking to me for days after this one! Looks like a 🔥🔥🔥 of a leg day! Thank you for phase 1 Heather, and looking forward to phase 2 👍🏼👍🏼💕💕
Wow, a great way to say goodbye to week 4. Had to believe. Loving every minute. See ya in phase 2
Oh i can hear my quads screaming! But that means they really need this. Plus i can really use the balance work. Yet another amazing workout from an amazing lady!!! ❤❤❤❤❤
Wow phase 1 done ✔️ amazing, keep going everyone you all are killing it 💪💪🔥🔥
Hello Heather, I always have a hard time doing lower body workouts. But I know how important it is to train the legs. So I'll do it tomorrow. We as a team, with you Heather at the front, we can do it. Thank you for your great work Work 🫶❤️
Way to challenge yourself!!
Fabulous Friday workout!
Those weekend rest days will be sweet❤
Can’t believe we’re at the end of week 4. Thank you Jesus for helping me remain disciplined 😁
Amen 🙏 ❤
I'm having breakfast, and then I'm going to do this workout. I've been loving this program, Heather! Thank you so much. 💓
Thanks for starting the day out with me!
@@Heatherrobertsoncom I'm honored and grateful to! 🙏 ❤️
I love how this one builds the heat so slowly and gradually, it isn’t fast moving, it suits my level of fitness, not too challenging - just right.
Pre-2020 I was a confirmed gym rat, but my body didn't reflect that. When gyms closed, I found your home workouts and I never returned to the gym once they reopened. My body composition has completely changed along with leaps in strength and flexibility. My goals with working out is to be able to say "yes" to new experiences. This year, at 59 years old , I surfed for the first time. I credit the confidence I have built up in my strength, balance and flexibility over the the last 4 years with you for this amazing first. A simple change I would like to request - in the next workout serious could you use a yoga block with a contrasting color. It blends into the mat and the wall, and I often miss that you are using a yoga block in the first set of a new workout.
This is my favorite program so far!! Those jumps were killer!!!
Thank you Ms HR once again
. Back to work Friday so will start d20 in a Moment.
So thankful w your mobility sesh .
Thank you.
Feels very good after 17,18,19 workout last night
Oh my God, help me Lord 🙏 we are strong, wonderful and we can get the job done. Thank you for challenging us Heather.❤🇧🇷
I can’t believe we have finished week 4! I am enjoying this year’s program. I completed 3.0 last year which is also amazing but they are so different!! Can’t wait to see what the next phase brings
Another saved workout, my list is getting longer and longer! Thank you for these great workouts! I was wondering; would you consider making a video with exercises to improve balance? I had physiotherapy for my balance and some other things as a child, and that together with normal workouts has improved it quite a bit already, but I hope to improve it further with targeted excercises
🎉 4 weeks complete! 💪🏾Just when I thought I'd 'recovered' from glutes.... deadlifts, the gift that keeps on giving. Like all the comments say, I'm really enjoying these workouts.. I feel like you shouldn't have said anything about a phase two😳😬 but I'm here, not stopping til the end. Love you Heather❤❤
Thank you so much Heather for your great workouts. I feel so much better and stronger! 💪🏻❤️
Great workout again. Thank you Heather for helping us challenge ourselves everyday.
I absolutely loved this workout and this program is the best . Thank you Heather for this wonderful program 🙏
I love you Heather!. I know everyone is loving your workouts but this program is so different than any you have done. I can’t say I love this phase. I just need more cardio and I feel so much bulkier 😢 but I appreciate you and doing the workouts in real time with us ❤
HIIT coming next week! Also you can always do more cardio on the side. Strength is far more superior.
@@MrsRivera777 yes I have been! I run everyday but also just doing hiit on the side. It’s just taking up a lot of my time so praying next phase is faster paced
I feel the same way about the program thus far. Focusing this much on strength has never gotten me the results I want.
@@jeninehoefler3014 different strokes for different folks! Atleast she has plenty of other programs who suite those who feel this way and want tons of cardio!
@@meghalean gotta do what works for you! Not everyone is going to love every form of fitness or maybe prefer one over others but that’s the beauty of Heathers programs there’s something for everyone and their specific goals
My favorite, can`t wait.
Loving this 12 week session. Look forward to doing my workout every day
Great leg day! Unilateral moves are my favourite. Thanks Heather!
I can’t believe day 20 is done. I feel amazing!
Heather, i've been following your program, adding your cardio workouts to every session of this program. The result is a really wholesome workout, i can do at home! Frankly i really could'nt do any more! Thank you for your beautiful smart and safe programs! I hope for some new cardio in the future to come.
This is my favourite HR 12 week challenge! I've never made it this far through the previous ones - 3 years following your workouts have made me strong enough! 💪 ❤
You're simply the best!!!
Day 20!!! So amazing you made it!!!! So proud of you Heather, great job!!!! 😊
Can't believe it's been one month! This is my fav program yet, i do enjoy the others but i llove seeing you doing the workouts alongside us, it feels more personal and for the first time i am actually doing it the way it is set on the calendar, so im not switching the days! im excited for the next two months, especially since you're adding some pilates, i tend to skip it just because i like to do something stronger but tbh i do need it in my routine. so so so excited!
Not sure if I commented after I did this yesterday. It was awesome. I loved this one. Legs are dead today!!! 😅❤
I am a week behind and just finished this workout and wow! Just want to say thank you for doing these programs free on UA-cam. I have been working out with you for 1 year now and I am never bored. This one was a killer!
It’s ok bestie I’m a week behind too!
So grateful for this FREE workout program, Heather!!! At times I wanted to quit, but did my best to push through!!! You are awesome!!❤
I really love and appreciate all of your workouts. I’ve done all of your 12 weeks challenges and this is my favorite one. Thanks a lot for being here and guiding us on our way. U helped me becoming a better and healthier version of myself. I’m very grateful. May u be happy and healthy 🙏🧘♀🪷🙌💪🎁💓
Thank you, Heather and to the whole community! ❤
What an Amazing 4 weeks Heather!!! looking forward tp Phase 2. Thank you😇💯🤩❤🙏
When I started, there were 400 views. Now after finishing, there are 1.4k views. I was working out with 1000 people at the same time 💪🦵
Our team is mighty!!
20/20 and I’m feeling 💪 🙏
I had such low energy today, but I pushed thru this one! I did have to pause a couple times for a breather and also to figure out how to do the hamstring curl, which I loved after finally figuring out to grab the weight!
What a sesh! One of the most challenging lower body for me so far and also one of my favorites!! Thank you Heather!! to this beautiful community: Congrats on your work and thank you for the company!
This is the best work out EVER
Loved it!& Felt it! 💯🔥🔥🔥💕💕💕 Thank you so much
I love your workouts and appreciate what you do so much. Could we see some workouts with 3-4 sets? Thank you! ❤
The hamstring curl was killer! But I pushed through! ❤
Thank you Heather❤I can always just be in the present with you just doing this for me❤
I’m glad to work out with your daily training program!! I feel much better and stronger, thanks a bunch for sharing your amazing hard work to all us!!
I feel brand new and so grateful for these sessions. Thank you 🙏
That was the best !!! Wow!!!! I had to go a little lighter in the weights due to a kink in the left side of my neck, caused by sleeping wrong, then aggravated it more the last upper body day and also the abs and mobility day. It was fine though! Lowering the weights today didn’t aggravate at all, and honestly, it made me focus on my form and helped me in my visualization of the muscles being used. So, it was a win for me!!!! 1/3 of the way done everyone! I’m so proud of all of you! 👏👏👏 Bring on phase 2! Thank you Heather for this 12 week challenge, and all you do to share it with us. You are so much appreciated!! ❤❤❤❤
Thank you soooo much Heather for this wonderful wo. I usually don't like exercise, especially cardio and lower body wo. This one I think was my favorite of this program, I could put up my heavy weight and I sweat a lot ! I loved the squat jump at the end !!! You make me like what I usually hate !! Well done. I am everyday and for every work out you offer grateful, thank you so much to offer this program. 😍🥰😘
Heren we go!
The candyland song and hamstring curls?! Loved this one!!😍💪🏼
It just felt right 😆
Been an awesome program thus far and I can only expect these next weeks to be the same. Thank you again so much Heather! I struggled with those weighted hamstring curls but lowered the weight and managed to get it done!
Thank you, heather!!!! I am loving 4.0!! My biggest difference is in my core strength and my balance, still a little shaky on the single leg deadlift but 100 % percent improvement from when I first started. Looking forward to week five.❤
Day 20 ✔️ I got behind guys! Let work takeover and didn’t keep my needs prioritized. But I’m determined to catch up with 2 a days and finish this 12 week program on time! Never give up; just readjust to the changing landscape. 🙌🏾😅
Thank you Heather. I loved the hamstring curls!!!
Ooooh Wheee! That was amazing. I loved keeping up with you on the reps, Heather. I am for sure going to be feeling my hamstrings tomorrow!
Looks awesome as always leaving ending the week stronger then ever ❤
Thank you Heather!!!!
Love the stretches you have incorporated into 4.0 in the cool down, Heather! They feel so great after! I am loving all the strength in this program! Only on week 4:) Best one yet!
Loved the ham curls with the dumbbell!! Never thought of that before but totally felt like I was at a machine!
This was whewww!!!! I’m so proud of myself! It’s my first program that I’ve ever stuck with for this long!! Thank you Heather for making such an amazing program! ❤🎉
Loving these workouts! ❤
Another awesome burner. Glad I do a 3 mile walk every day before doing your routines. Makes such a huge difference ❤❤🙌🏾🙌🏾🙌🏾
My husband and are late today start but just finished day 20!! We have been consistent everyday because of you posting these for us Heather!! Love the workouts!! Thanks for the motivation to move!!
This was GREAT Heather ! Thank you! Also, I paid closer attention to the way you showed to do deadlifts on your shor5 clip a while back and my back did not hurt at all this time. Thanks for another great week! ❤❤❤
Thanks Heather, great way to finish Phase 1. Day 20 complete only 40 more to go 🎉!!
Thank you!!! love it!!!! ❤
Loving it!
Just wanted to add my voice of thanks for this. This is the first time I have managed to get to the end of week 4 on time, so to speak, and I am really enjoying it. My personal goal is to get as consistent with my running and this is really helping with that goal too. Looking forward to the next 4 weeks!! (oh and the 4 after that!).
Here we go, ending of week 4! We are saying bye-bye to the first month in style!🔥🔥 Hammies and quads are joining the party!🎉🎉
that was a perfect finish of the 4th week Heather :D Thank you I loved it so much🤩
TGIF!! Great workout, burn and sweat!
I can’t believe how effective this one is, at the time while I’m doing it, it doesn’t seem that hard but afterwards I get trembling legs , done it twice now and get the same effect and that lovely leg tightening feeling next day as well!
Wow that was tough!❤outstanding routine!! 🔥 I pushed through with heavier weights again, felt like going lighter a couple rounds but I stuck with the heavier and it was great!!!! Thank you so much for blessing us with all of your hard work Heather!!! Looking forward to next week!!
Enjoy those rest days, you earned them!!
@@Heatherrobertsoncom Thank you!!❤️❤️❤️
The last circuit was awesome! I can’t wait until next week 😁🥰
Omg súper wourkout !!! 🔥🔥🔥 Sensei 🙇🏻♀️💜
Another great workout complete 💪
Another amazing workout! Love those heavy leg days that get my heart rate up too.
Looking forward to the next phase!
Wow! Great workout,thanks Heather
Starting an early morning 🌄 routine of exercise. I love mobility. At 47, much needed. I was a little stiff 1st, but 2nd time was better. Thank you ❤
Excellent and intense w those short breaks 😅❤
What a finisher of the week. I read about some people having problems with the hamstring curl, but they weren't an issue for me compared to my biggest enemy the split lunge 😅
Thanks for this superb content. Love it.
1st month done ✔️ Ready for the next one! Thanks Heather!🔥
Amazing Session!! time went faster than expected, I guess I'm getting stronger!! Thank you Heather!
Done 👏👏👏
Day 20 completed 💪
Thank you Heather 🥰