Day 51: Back & Biceps Strength (plus AMRAP Finisher!!) / HR12WEEK 4.0
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- Опубліковано 31 тра 2024
- It's all about the BACK & BICEPS in todays workout! We are using dumbbells plus throwing in
some fun mini resistance band exercises as well to target the upper body building strength and lean muscle. And - just to make sure you get good and sweaty, we have a 5 minute AMRAP to finish today oww owww!!! #HR12WEEK #homeworkout
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Equipment Needed //
Dumbbells Light (5-10lbs) Med (10-15lbs) Heavy (15-25lbs+)
Exercise Mat
Mini Resistance Band
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Workout Breakdown:
0:00 Intro
0:45 Warm Up
4:40 Circuit One (40s work + 20s rest x2 rounds)
Robot Row
Dumbbell Pullover
1-Arm Row
1-Arm Row
Underhand Row
Super V-Squeeze
16:50 Circuit Two (40s work + 20s rest x2 rounds)
Banded Curl
Alternating Curls
Isolated Curl (R)
Isolated Curl (L)
Rotation Curl
Negative Curl
28:50 AMRAP (6 reps each)
Rear Fly
In + Out Curl
Plank Row
Squat + Curl
34:25 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
Just need to point out how stunning Heather looks in every video 😭❤
Aww you’re making me blush 🤭
Week 11…wow…I am so proud of you, me, and all these wonderful people around the world. What a great start to Week 11. V press is still tough for me, but I got through all of it. Wishing you and your team a fabulous week. As always, thank you so much! ❤🌟
I also find all the V-press variations challenging but always LOVE the feeling of accomplishment when I get through a set!! yes, here's to week 11, everyone!!
The music was so good in this wod!
Oooh That was a fantastic variety. LOVED the ROBOT rows w bands! Nothing more fun than a surprise exercise Ive never EVER tried before! WOO HOO. Thx Heather Robertson. Ps. I didn't get huffy with you ONCE today!
yay, week 11 is starting, I'm so ready and looking forward to new challenges. let's get started team. Thanks heather🫶
Yes!! Monday ready!!❤❤
Let’s start this week off right!
This is going to be an amazing start to week 11! Wow can’t wait to get this done tomorrow! Thank you Heather Robertson for all of your amazing programs and for all of the hard work you put into building them 🙌🏼🙌🏼🫶🏼🫶🏼🔥🔥
My pleasure!!
So close I can almost taste it, here we go WEEK 11🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉
Hey Heather! Thank you for making working out, and taking care of my health/body, fun. Every day I look forward to your workouts (well, maybe not so much the cardio - I live in an apartment building lol). Either way, I'm enjoying myself 🙂
I can't tell you how much I've been waiting for an upper body muscle group workout this week! To think I used to hate upper body so much and now I enjoy it so much! We're almost there, guys! Boom! ❤
Amazing workout!!!loved from warm up; AMRAP; COOL DOWN; THE MUSIC, and my favorite Upper arm workout; YOU!!!! are the BEST!! Heather♥
Won't be able to use my arms for a bit after this one 😂 biceps are pumping! Thanks Heather week 11 is off to a great start 🎉
Done wow wow wow
The finisher amrap 💪💪💪
Love it perfect start for me been sick
Catching up
Thank you Ms Hr
loved it and love the new AMRAP at the end!!!
Never miss a Monday with you HR and with AMRAP finisher💪♥️
That felt great!💥💪🏼💥
I enjoyed the incorporation of the band and also love the colors you're sporting in this. Thanks, Heather!
22.4.24
Light - 4 lbs
Medium - 5kgs
Heavy - 25lbs
❤
My back is my favorite to workout as well!!
I loved this one!!! Band and weights was great. AMRAP at the end was to zap and remaining energy. I used 10,15,20
Excelente rutina me gustó con banda, se sintió el trabajo. Gracias HR.
Thank you💪
Great start to week 11!! ❤
I can't believe Is week 11!!! Well done team!!! 💪🏻 DAY 51:DONE✔️
Great workout for Monday! ☺ Thank you! ❤
This program has been my intro to Heather Robertson, and I’ve loved it. I will be sad to see it end, so I’m starting to explore what to do next. Any recommendations? I would like something with a substantial strength component. I was considering some of the previous programs, but I understand some are more cardio focused. Has anybody tried the 30 min version?
Wow! Killer workout. HR I love AMRAP finishers that was insane and my arms are jello. Happy Tuesday enryone thanks HR.
Upper workouts are my favorite!
Completed 👍🔥
Thank you Heather 🥰
The addition of the band definitely made me feel my muscles differently...really love the creativity! Thank you Heather! Keep going team!!!
Great way to start of a week
It’s Sunday night and can’t wait till tomorrow to complete this awesome upper body strength that is my favourite too 💪💪💪💪 I loved the AMRP 🔥🔥
Week 11 is here!💪🏻💪🏻 This was such a great workout, back strength is so important, and who does not want some bicep definition? 😁 (burned 160 cals on my fitbit)
❤ it Heather!
Day1 of week 11 done🙌 so so enjoyed the AMRAP today course I could keep up with the reps😛thank you Heather for another amazing workout!🙌
Excelkent routine Heather! Loved it all… The focus on shoulders and arms then the AMRAP. Thanks❤❤❤
Yes yes tomorrow my workout
Yes lovely start. Upper strength and training with AMRAP, great combo!
Making it through the Amtrap= serious progress 🎉 thank you Heather
Yasss! Awesome work 💪
Awesome way to start the week...
Loved it, powerful workout! Thanks Heather! 🔥🔥🔥
A Massive thank you thank you and thank you Ms hr🎉🎉🎉🎉thank you. You are the best .
Don't want this program to end!!! I guess it doesn't have to because I'm definitely doing it again! Thank you Heather!❤
Always looking forward to working out with you
you are a gem
Hey my dear awesome workout thank you so so much see you tomorrow have a blessed day🎉
Thank you! You too!
This Is my favorite!!! ❤❤❤❤❤
I also like biceps and back. Anything with the upper body. I injured myself a few weeks ago and have been trying to take it easy, especially with my legs, so this was the perfect workout.
5-6 complete Thank you ❤
So glad I'm caught up now this was an amazing workout!
Workout complete 💪
It's a nice change to work on just two body parts. Especially when you know the next day we're doing Tabata!! Ty Heather!
Good morning week 11!! Getting ready to hit the mat and I’m excited to use the band!! The band is a favorite of mine ❤❤❤ Thank you Heather you’re the best! Happy Sunday!
Thank you, Heather and to the whole community! Almost there! 💪
My favorite body parts to weight training. Love the AMRAP at the end
Great finisher, left everything on the mat. Keep it coming Heather!! ❤❤😊
Thanks Heather ❤❤❤❤❤
Great start to week 11, this workout felt amazing. Thanks Heather. Day 52 Complete 🎉
Great beginning of the week 💪😎 Thank you for that, Heather!
You're so welcome!
This was amazing! Again! Loved this kind of workout for the back and biceps!!! Great job team! ❤❤❤❤
Love this upper body strength with a burn AMRAP COMBO ❤️💪🏽🔥
So great to hear!
AMRAP is great as muscles are used to the maximum and we break the pace. My daily habit to check on the new workout of the day after my morning walk is paying. I can see that I am not so bloated and feeling better from the inside!
Estas ultimas semanas sientonque son las más intensas, vamos que ya completamos las doce!🎉❤ gracias Heather ❤
Love this format with the AMRP finisher! Very engaging, and a solid work out!
Completely agree Heather! Back and biceps are the best to train!💪🏻💪🏻
Upper body training is a new love of mine!
I never thought I would say this. But AMRAP has become my favorite as a 5 minute burnout finisher to an amazing session!! 🙌🩵🔥
Always a pleasure to start the day with a HR workout. 😻🏋🏽♀️😻
Loved the rotation curls in this workout and Also perfect exercises for the AMRAP, I enjoyed all of them. Thank you HR. Week 11 is here!
Just wow!! I loved this workout!! F🔥💪
Oooh this one left my arms feeling like jello after that AMRAP finisher! Loved that extra challenge! Thanks Heather! 🙌
❤ thank goodness Hh powerful workout 🙏🏻 💪🏻🙏🏻
Superb workout
So looking forward! I am ready! 💪
great sesh!! Can't wait till tomorrow 😉
Thanks!
Sırtım son darbede🔥💪 sonunda nasıl yumuşadı acıldı misss 🎉Teşekkürler Heather👑✨️
Week 11 started 💪🏼👏🏼
Gracias Heather como siempre me encantó!💪🏼😅❤️🔥
I’m ready 🔥 Always perfect Sensei 🙇🏻♀️💜
AWESOME WORKOUT!THANK YOU VERY MUCH!
Been loving this week 11 for me!!❤
What an awesome workout! Loved the mini band addition as well as the AMRAP finisher. My favorite muscles to train are back, chest, and shoulders 💪
So good!!💪❤💪
Thank you ❤❤
Yay, love it. Love training back and biceps ❤❤
Loved this one! Back and bis are my favorites. The band for rows and curls was different and felt the burn in different places while pushing out. The AMRAP finisher was fire!
love that amrap at the end x
Amazing workout!! Loved this one today. Feeling strong 💪🏼 week 11 let's go team!!🔥💪🏼💪🏼 thank you as always Heather ❤
Great way to start the week!
Great start to the week. Thanks again Heather ❤
Day 51 done!! Love the rotation curl the best, it got all arm muscle group 💪🏼 thank you Heather
Happy Monday with this one!!! 3/18/2024!
Week 11 started off great. My biceps were so fatigued I couldn’t possibly lift for one more rep. WOW! This one was sooooo good!! 👍🏻
I love the beginning song during the warmup. specifically love working back and shoulders along with quads (although in the moment I don't like any of it ;). I truly love switching between bands and weights because the switch really does improve form and the mind body connection.
Looks amazing!! Can't wait to press play tomorrow! Thank you Heather! ❤
See you there!
@@Heatherrobertsoncom absolutely loved it! Biceps/upper body and core are my absolute favorite sesh's! Thank you!! 💗💗
Thanks so much heather, I a m loving this program ❤
Hello week 11🎉🎉!
Upper body strength a great way to start the week. As alwyas love the burnout towards the end😂😂.
❤❤
Can't believe I made it to week 11!! Thank you Heather ❤❤❤
Loved the FINISHER. As always, thanks!
Amazing start to kick off week 11❤
Loved working on my biceps 💪🏻 this was alot of fun incorporating the band definitely felt the burn with the AMRAP🔥 whew