Week 3 Day 3 // Total Body Workout // Upper + Lower Body Exercises
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- Опубліковано 29 вер 2024
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Today's total body workout is divided into 2 circuits and includes upper body exercises as well as lower body to target the legs and glutes. We will also sneak in some core and cardio moves for a complete full body workout. Let's go!!
Breakdown: 2 full body circuits x2 rounds each.
Equipment Needed: dumbbells, stability ball + exercise mat or other soft surface.
Low Impact Modifications: • How To: Low Impact Mod...
*Dumbbells are always optional. You can add them or remove them from any exercise. You do you! :) Choose a weight that is challenging but allows you to perform each movement with control and correct form. This weight will be different for each individual! Ball size should be chosen based off of your height. I highly recommend using the ball as it provides additional core and stability work but you can always use a bench, ottoman or perform many of the same exercises on the floor.
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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 recommend 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
High 5 if you also didn't miss a day untjl now!! Let's do this fam!!! 💪💪🙌
Count me in Fam 🔥🔥
Me! It has been so painfully rewarding!
Hi five 🙌🏾🙌🏾🙌🏾
I missed a day but i made it up on one of my non traditional workout days. So im on track! Yee
I didn't miss a day since I started 3 weeks ago. I am loving it this whole workout, it so easy to follow and not to long. Just perfect.
Same I started 3 weeks ago too
I've done your 6 day at home workout and have been doing the 12-week from the start. This workout kicked my butt the hardest with the sumo squat pulses and shadow boxing...wow!!
i have been so consistent I have never been so consistent thank you Heather
Back to this today! was a bit rough after yesterday's no repeat mashup! but all 👍 🦸♂️
Week 3 day 3 done!! Thank you Heather
Done week 3 day 3... can’t wait for tomorrow
Yaaay gonna do this in couple hours :-))
waawww..nice one..i'm dying here
Omg luved it ,❤️thank you
Don't know why I don't have any aching muscles the next day. I'm sweating during the workout but no after-workout soreness. Anything to comment on this, please, Heather?
Am I the only one not struggling with this ,_,
You may want to try increasing your weights! :)
day 3 week 3. im still in love even though im getting my ass whooped every sweat sesh.
❤️❤️❤️
it`s 2024 and I still love this program! Doing it for the third time!!
does it get easier? genuinely wondering, i'm doing it for my first time and find it so difficult to get through the abs workout without resting
Me, waking up early before work to exercise: "Honey, c'mon, let's get up and do Heater"
Partner, by my side: "Honey, we don't do Heather. Heather F#@*s us"
Hi Heather! I am absolutely LOVING this program! I honestly love how you don't talk during the workout, play music, and cue everything with the beep! SUCH A GREAT IDEA!!!!!!! Not that I don't want to hear your voice, lol, but it just makes the workout even better! I also love how each day is something different! Thank you for making my quarentine at home HEALTHIER!!!!
And the 🎶 is great too
Yeah as opposed to blogilates or popsugar or any beach body workout... this is soooooo much better!!!!
Yes same! An her music is perfect for her workouts
I love this. The only program I’ve kept up with and am exited for every day ;)
totally agree!
My arms were crying for most of the workout. On the contrary, my legs cried only during sumo squats. Am calling this a win 😜
This one was seriously hard! Love how they are incrementally becoming more challenging. Excellent program - thank you so much!
Alright Heather, I am going to have to file a restraining order against you because you are killing my legs!... Just kidding, I welcome the challenge. Thanks for all you do and have a great day.
Week 3 day 3, can’t wait to wake up to this tomorrow. Keep going fam 🥳
I screamed my way through those sumo-squat pulses!!! thanks for another killer workout! my arms are really feeling it today as well! sweet torture
Me too!!
Wish I didn’t read this before starting 🤣
Oh yes....
Who else doesn’t have weights and mosses half of the workout searching for objects that are heavy and weigh the same? Books, etc... just me? 😕
Heather, I don't know how much upper arm strength you think I have, but I really don't🥵😂 Thank you for the workout!💕
Same my arms and legs were dying come sumo squat pulses 😂
My hubby and I are TOTALLY LOVING all your workouts - You are getting us beach ready and fit during this COVID-19 time!!! It's sometimes hard for me to get the transitions with the short rest times especially onto the ball - and HEY - We were tricked on the push-ups with weights ;) All good and thanks for the FREE WORKOUTS!!!
Thank you Heather! I love how the end of the workout just faded out to the music. It left me in a meditative place-more of this please!
And thank you for making this free! Especially for all the single moms out here xoxo
WEEK 3 - DAY 3: COMPLETED
#hr12week
I really did not have the energy this morning and strongly contemplated skipping, especially since my arms are kinda sore from yesterday's upper body movements. But then your words from your Instagram post yesterday fell in my head and kept swirling around. "Show up. Do it anyway." I repeated the words to myself as I lazily dragged on my workout gear and rolled out my excercise mat. Now I'm feeling ten times better than before I started. Thank you so much, Heather!
Show up. Do it anyway.
Great Thoughts 🔥🔥👍
Ritesh Baranwal I love that! I’m going to staff complimenting people on great thoughts! Haha
Same I always feel better after her workouts in the morning, no matter how tired I am.
I'm still here. I haven't given up or died. See you tomorrow, Heather.
This is the most thing that I look forward to every day! ❤️❤️❤️
Queen Z you and me both 🤗
Me too
@@miriamchikwanda201 We got this 💗
@@ibundavin Here till week 12
Same
Love these workouts. On week 3. I’m moving through grief of loosing my husband. A more generalized music selection besides love songs would really help my motivation.
Day 13 is finished. Let me tell you, these kiddos did not want to let me workout today, but somehow I managed to get it in!!!!
I love workouts with equipment💓 especially dumbbells🔩💪 Thank you, Heather!😘🤗
Just now finished week 3 day 2 session and my legs are shouting " heat"her🥶🥶🥶
Getting prepared for this one can't wait to burn it off with you thank you so much ❤️💗❤️😘
Wow! You keep pushing me just a little further than I think I can go, and I am getting stronger even though I really didn’t like you during the second round of sumo squats 😉! I love the progression in this series. Thank you!!!
Getting harder 👌🏻but so much FUN. Thank you Heather: never feel so compromised to work out until i found your routines. 🤗🤗🤗💗💗
Thanks for always challenging me! Even though I haven’t lost weight, I feel myself becoming stronger! Day 1 I had to pause the video multiple times, and was really struggling. Now the only things I really struggle with are push-ups! Maybe one day I’ll be able to do them without being on my knees
I missed the "great job guys" at the end of this one....Great workout as always, though!
Hi Heather! I'm loving your workouts they are making me feel stronger than ever! x
Just one question, would I be able to replace the exercises that require the ball for something else or do them without it? I'm unable to get one at the moment :(
Look at the download she kindly provides to go alongside the course. It’s all in there.
It's clearly written in the description that Dumbbells r totally optional..U may wanna swap it in or out
Loved this one yet again. If my upper body isn't ripped by the end of this I'll be slightly disappointed 💪💪💪
That was such a hard workout 🙌🏾 to go from 40 seconds right into another exercise is the challenge. Pushing though!
Workout complete!! Legs were on fire🔥 doing the sumo squat pulses.
Thank you so much for doing these! Loving them. One thing...would you be able to mention the weights you are using or list the exercises so we can prep our weights beforehand?
She’s a machine so she’s using what suits her. She has a programme you can download with this course that explains everything. Use what you can manage but that you can feel burn with.
Just finished. It was tough but I'm definitely getting stronger. The pushups seemed a lot easier today than in previous workouts!
I still can't do a proper push up but hope to get there one day
Thank you dear Heather for your videos! U can inspire the people! I started to love Fitness and day by day I feel that my body changes to the right way 💪! 🥰🥰🥰🥰
The moment you think you're hallucinating but thank god it was just a different excersice than the preview (T push-ups) :D I'm dooone
Week 3 day 3 DONE! I was so tired today i almost didn’t do it. But I’m glad i pushed through!
Me too! 😊
This was a hard one! I’m also getting a cold (probably from my kids who go to a school that’s basically one big giant germ😅). Anyways, wasn’t feeling up to it today but decided to give it my best and at least I moved my body today!
Done!! I guess the worst thing about your workouts is not seeing you sweat.... because today the last power jacks and the sumo squat pulses where real killers.
So thank you for letting us sweat like pigs!!
PS: in the preview of the T-Push ups you're doing them without dumbbells and in the exercise itself with them.
Yes those two moves together are a real leg burner!! oww oww! The T-push ups can be done with or without weights - it's totally up to you which version you choose to do! :)
Stuff you notice on the 2nd time 'round: the break before any exercises with the stability ball is 15s (instead of 10s) so you have time to get ready.
It was difficult today. I stopped for a few days and I pushed myself to exercise today. I couldn’t keep up with the pace, I stopped 10 seconds before the end ... so I’m slightly disappointed in myself but I also tell me that at least I moved and that tomorrow, there is another day...
tough one for me this morning, my neighbours must have felt like I was having wild sex... :-)
I was doing them as they came out but I started a Keto Diet right before week three. I was not happy with my intensity for week 3, so I am doing it again. I could not be more pleased with you and your workouts, thank you.
WOW amazing, i have so much strength and energy. my body has changed i love what i see. week 3 day 3 done and dusted.
Omg I love this workout so much. I do this one especially when i have a bad mood and I need to cheer up. The music is just great !!!
Week 3 Day 3 done. Finishing the year on a low note, spirits are low with death in the family. The devil must just take away this damn covid that is messing us up. Thanx Heather at least I have something to look forward to daily💔💪
R2W3D3 : honestly I can't recall how I managed this the first time I did it. Its still challenging even in round 2, it doesn't get easier😅😅😅
What does R2 stand for?
@@phossmos5892 R2 is for round 2 after I completed the 12 weeks programme. I'm doing it again
The music at the end of work out so relaxing and peaceful ! It calms down and you feel proud of completing week 3 day 3 :)
Wow, second time doing the program back to back and my goblet squats have DOUBLED in weight. Glute raises on the ball have near doubled. Delts, lats, rows…everything has gone up in weight. I’m sweating as much as ever but I am moving more weight as I work. Thank you, Heather. You have helped me get into such great shape after having my 4th baby. I wouldn’t have dreamed I could do this.
I’m very thankful for your program and that you offer it for free. It makes a huge difference, especially when our family has been hit badly by government regulations closing down work where we are this year. Thank you!
This whole workout was 🔥🔥🔥 Wow! Those hip thrusters though! I could feel them through my entire body! Great workout! Thank you! 👍💪💪
Workout complete! The transitions are a bit fast for me, I'm struggling to change weight and get set up in time but other than that, this was a good workout! The pause button comes in handy. I've been on track for 3 weeks now and am not bored or dreading to workout which is great.
I did it as good as I could and almost threw up. I will repeat that day before going further. I noticed one mistake: you show different exercise in preview before T push ups
You show it without weights, then use weights I think.
Week 3. Day 3 ✅. Let’s get it!!
Great! I did it today (and I'm a Gemini too ♊) :)
Woohoo! That 2nd circut was a killer! Those squat pulses had me goin' ugly face! 💪😲 Thank you Heather!
Thank you for being low impact much needed! Also loved the music at the end, another great workout!
You have motivated me! I just finished this and love the fact that I can do these workouts while my baby naps! Thank you!!
Ya voy en la semana 3, fue muy dificil empezar a hacer ejercicio, me encantan tus rutinas, son muy faciles de seguir. y he notado cambios en mi cuerpo positivos, muchas gracias
I love these workouts - really notice muscle tone, strength and range of movement. So excited for each day!!
Okay those sumo squat pulses are killer... but... I'm able to kinda do a t push up and before this I could barley do a push up so improvement.
I'm working my way up to a film push-up too!
🔥 ... I don’t have a ball but definitely can feel it in the core without it... loved it 🎉🥳
This one really made me sweat! Still going week 3 day3 feeling super proud of myself 🤪✅
Thank you so much for these. They're the perfect mix of challenging, motivating, and achievable. A huge gift during such a strange and stressful time!
Week 3 day 3 completed 9:00pm Dubai time⌚️🎉🎉thank you Heather for this program super sweaty💪🏼💪🏼
That second circuit killed me!
Dec 13th, 2020 - Week 3 Day 3 done! Going steady!
Hi everybody!! Someone doing this challenge in March? 💪
Here in April 😁
Boy those sumo squat pulses and shadow boxing moves almost kill me every time. You make them look so easy! Lol
And she uses 10 lb weights to boot
Complete 🤜🏻🤛🏻😅
Felt that upper and lower body focus so hard! Another great workout. Thanks, Heather!
2.5 weeks straight! Keep it going
Doing it straight after work ! My legs and arms are on fire after yesterdays , but hey- no pain, no gain 😁😁💪 thank you for this opportunity Heather 💐💐
I started this on July 1 and I've really appreciated it. Agree with the comments below--it's nice that there's no talking, and you can rely on the beep to let you know when to switch.
This one (Week 3 day 3) was the hardest (=best) yet!
I stopped midway through to cry out of overwhelmedness, stress, and anxiety from life (not the workout!). After intense crying, I did the second half with much more positive energy! All I'm saying is you gotta need a clear mind going to the workout so that you can be mindful with the exercises!
Love the resolve!!
@@allicee8339 Thanks! Hope it went well for you too :)
Oh my goodness. That was intense. All done!!!! Feeling on top of it👌🏻
Loving these workouts. This one did my shoulders in. Thank you for giving me my great wake up call at 6an every day ❤
Completed the workout and it makes me feel so good. 😘
Thank you R3 w3d3 ✅used 12kgs, 2x4kgs,2x5kgs
Thank you HR🙏🙏🙏♥️♥️♥️♥️♥️♥️♥️
I can’t believe how much I have improved in 3 weeks!
Thank-you❣️Heather
Love it 🙌🏼
Favorite part of my day! I can't believe how sore I am!!! Thank you so much for this challenge!
I get addicted to my daily HR-workout. Thank you so much to give it to us. 👏🏼👍🏻💪🏻
R2W3D3: Done ✔️ 🙌 👏 👍 💪 😊
workout done :) this one was really tough. Also the first time I exercised in the morning.
love love love this program. Those jumping squat moves always get the best of me! #feeltheburn
Those pulsing squats are ruthless
I'll get out of this quarantine with my summer body on point. Thank youuuuuu 🙌🏾
Having a program like this has really helped me to be consistent, though I mess up some of my rest days I'm still going! Praise God. Those weighted punches and sumo pulses killed me. Thank you x1000
Omg today was maybe the hardest for me besides day 1. Lordt I’m glad to be done🙌
all weights today.. it was interesting
Loved this workout. The music was amazing, especially during the cool down. Thank you
Completed! Thanks Heather! This was a challenge.
April 20, 2020....x 2
June 30, 2020-round 2 week 3 day 3-1
July 1, 2020-1 round 2 week 3 day 3-1
Sept. 30, 2020-round 3 week 3 day 3-2
May 11, 2024….exercise 2 of the day!
amaaaazing workout! love the warmups and cool downs