Week 4 Day 3 // Full Body Strength + Cardio Workout
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- Опубліковано 29 вер 2024
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We have a killer full body workout ahead of us today. Lots of powerful strength building moves using weight and a stability ball - and of course, some intense cardio exercises are in the mix today. Grab those dumbbells and get ready to work!
Breakdown: 1 full body circuits x2 rounds 40s work
Equipment Needed: dumbbells, stability ball + exercise mat or other soft surface.
*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 - Навчання та стиль
I've never been so happy to hit the cool down in my life. This was was sooo physically and mentally challenging!
Me too!! Wanted to quit or revise a few moves that I know I'm capable of doing but felt sooooo tired ... Made it through though. 😰😰😰
hot damn!! yup totally repeating this 12 week series a few times....adding it to other cardio, toning and yoga!!!
Things are getting serious...! No jokes today!!! Thanks Heather!
This one done. ✅ Loved it! Let's see what tomorrow brings!😜❤
Wow 😳 love it
Am I the only one who doesn’t watch Heather during the high knees because I feel guilty for not going as fast as she is? LOL thank you Heather for another very challenging and make-you-feel-amazing workout!
3 weeks girls (and boys?) we already have a new habit, 21 days. Heather you are making changes in my life and not only mine, 5000 or more around the world. Stay motivated!! ❤️
@Karenrucker Ruckergrims you're welcome, we're here to support each other
This boy is about dead!
Boys here!! OMG really good!! Thank you Heather!!
Yess! This is the only program I have stuck to. It took me 5 weeks to get here but after that on and off on the first week, I have since been consistent.
Totally agree! onto day 4!!
I wanted to look at the comments for the first time just to check if it was just me or this was the most intense day ever
I was going to say the same exact thing!!!!!!!! Time to go on a walk and cool down!
SAMEEEEEEEE OMG
Yeah, this one was definatelly brutal!!!
I read your comment before the workout and said oh no not today! haha This was definitely one of the biggest mountains to climb yet in the 12 week program! Feels good now that it's OVA! haha Cheers
Me too!!!! :)
You’ve got some serious audacity not even looking sweaty during that 😂
lol! Heather is a machine. a beast machine!!
that's a montage
This one was probably the toughest so far! Loved it. About 280cal.
As the sweat drip down my forehead and burn my eyes, as I grunt and pant through this workout..I got through it and thank you for continuously challenging me!
I said OMG! Like 15 times during this workout! I made it through though! I have been working out with you HR for the past 4 months and I have not missed one day of the 12 week challenge... but this workout was definitely a challenge. Keep them coming!!! And thank you so much for your efforts and professionalism. ❤️ 😊 is
For me, also, killed me totally
😌✌️🙏💪
HAHahaaaa
I love doing 1 circuit twice through! Makes the workout feel like it flies by!
Most intense workout yet with some of my least favorite exercises! Haha way to bring it Heather! 😂💪🏼
I hate burpees
Agree! I’m dying!
@@melissadavis6348 same
@@melissadavis6348 with passion!
This one is incredibly difficult! I have to feel myself as a superwoman to finish this workout!
Omg anyone else dripping with sweat after that?? 😓. I’m so proud of myself and of all you others out there for sticking to these workouts. Thanks again HR!
Too everyone who is doing this for the first time, keep at it! I'm on round 2 of the 12 week program, and the 1st time got me so in shape that (at least so far) 1 workout isn't challenging enough. I've been doing 2 back-to-back to feel the same level of challenge of the later weeks. I gotta say, even doing 2 isn't as challenging as those final weeks, and it's very hard to believe I feel that way. There is NO WAY I would've even considered challenging myself in this way the first time. I feel so fit, it blows my mind. So keep with it, it'll be worth the struggle! You got this!!!
toughest one yet! I really had to practice some mind control here, was sooooo close to giving up halfway. legit had conversations with myself to push through!!
That was a tough one I even had to stop for an extra few seconds TWICE during the circuit.....really sweated and for a man of 56 & suffered a heart attack last April I feel absaloutly tremendous, thanks H x
Soooooooooooooooo! Just finished my Sweat Sesh and Mannnn OOOHHH Mannnn!!! I read some of you guys' comments before I began and #AGREED! Is All! I'm so proud of all my fellow Sweat Sesh Buddies. I wish you all the Best on your Quest and I'll see you at the Beach next to Angela Bassett :) :). Almost forgot...My Sweet Sweet Sweet Girl, My Daughter, Ms. Grace gave me so much support and Love during my session. She was bust'n the moves OUT ya heard!! Love you and Thank you Ms. Grace
Besides the fact I almost spitted out my kidney after the burpees, you DO feel great after the workout... so trust Heather. And to whoever reads this: You got this 💪🏽
Daaamn this one was hard !! 🔥🔥 But I feel so good right now ! ❤️❤️
And I start to see more definition on my abs and arms 😍
Week 4 day 3 already?! Wow till y’all know it phase 1 will be completed 🥳
Time flies when you're having fun!! ;)
Thank you Heather! I am doing your program with my husband and my mom and we are absolutely loving it! You have definitely become part of our family! Looking forward to tomorrow!
These have become the highlight of my lockdown days, always looking forward to them and fetching my body while at it. thank Heather
I love the warm-ups you have at the beginning! You definitely make some of the best work out videos! I'm a newbie to making youtube videos and you're my inspiration!
Subbed right away !! Ur Content is Good..Keep Going 👍🙏
Thank you so much!
dannngg girl! sweating before 6am has become a new addiction!
#Whenyoustillbreatheheavythroughstretching. Great workout - love the extended sets! Hump Day ladies!
I have successfully fallen in love with working out again! I crave your workouts. Thank you so much for your compassion in offering this program. I love following along--the music, the variety, it is all just awesome! Completed 3 rounds today. Ouchie in so many good ways! 💗💪🏼🙌🏼
Listo! A pasado casi un mes! Y cuesta, como cuesta pero hay que seguir firmes, esto lo hacemos por la persona más importante del mundo, por nosotros mismos! Muchas gracias Heather te amamos ❤
Concuerdo, siempre hay que hacer un cambio no por los demás sino por ti mismo, vamos por más, ya casi acabamos la primera fase 😉
Literally can't feel my legs after this one, the best type of pain!
This was intense!! Agree that was probably one of the most challenging so far from the 12 week challenge! dripping sweat, but feeling strong, thanks Heather! :D (burned about 260 cals in my fitbit)
Oh my god I'm so relieved that everyone else thought that today was extremely brutal. It's already week 4 and this is the first time I felt like I've had to throw up from exercising!!!
308 calories with major modifications. I replaced high knees with inchworm (feeling under the weather & this move keeps me from stretching more of my hamstring as well as activating more muscle group). The 3rd set of burpees with modified frogger. I didn’t use a stability ball but I did glute bridge (my own form of modification). Today was supposed to be my rest day but last minute I decided to exercise.
LOVE this workout! Thank you for the warm up and cool down, the darker numbers so we could see the countdown, and the big screen preview of coming exercises. Wouldn't change anything about this workout. I am dripping with sweat and feel great!
Wow ....was never so happy to see the word REST.....lol 🔥🔥💯💯💦💦🙌🙌💪💪...but I'm feeling great
I so did not feel like working out today. Yet I pushed myself and never been more proud to finish a workout!! What an intense session!
this one was a toughy! great way to start the day. thanks Heather!
OMG Heather. I was missing the monthly calendar until this workout. 💪 🔥 you should add this particular one to next month’s calendar.
I am 47, and cracking this! I have an underactive thyroid, so at times I have to push, but worth it! Thanks.
Done ✔️ oh my goodness 😂🤦🏻♀️🤦🏻♀️🤦🏻♀️
Week 4 Day 3!! Intense one!! Finally, I have inculcated a good habit of working out everyday morning! This has been my longest no cheated workout program!! Heather, you're too good!!
Gotta love those BURPEES! Thanks Heather! ~
Why am I not getting tired of the same exact colors and format? I don't know…but instead I'm feeling comforted by it. SWEET! Literally had sweat burning my eyes on this one! WHEW! THANK YOU!
Woooo, GIRL! You made me feel that. lol So many times I wanted to quit, but I just paused, and kept on! THAT, my dear, was a GOOD! ONE!!!! Keep up all of the great workouts, cant wait to see what tomorrow will bring :)
I'm a female apprentice builder and have been lugging heavy timber and concrete around all week - that doesn't compare to how killer this was! Almost quit halfway through but did my best and love reading the supportive comments half way through. Love how much more toned I'm getting doing these workouts - even sporadically. Thank you so much Heather!
When I hear that music slow down!💗
I lost 302 calories really thank you❤
that was rough!!! this is my second time doing the 12 week challenge and it never gets easier
WEEK 4 - DAY 3: COMPLETED
#hr12week
This one was a SWEAT sesh for sure. Left my mat soaked.
i have reached a point where i finish my reps, im getting stronger, thank you so much Heather you are awesome.
everyday i do heather's workout especially during this quarantine time..i love it..now at week 4..love the concept of her workout..good music, very workout has rest and just perfect!
With this one I dont know if I was crying or just sweating. Dripping all over the place!! Feeling so proud for sticking now for 4 weeks. This is the only thing keeping me sane on this quarantine. thank you so much
Thanks, feel better now. ^^
Good god those burpees .Had to modify them half way through 2nd round, they just wiped me out especially just before the jabs ..I made it though just on will power alone .I'm ashamed to say I'm a long term smoker which I know is my problem .I wish I could apply my willpower there also.
Proud of you! You can do the smoking thing, too. You are worth it and capable!!! :)
@@amymorgan59 Thanks hun ..gave it up before ,,really need to now .Cant say this covid situation is helping ,too much time spent at home doing not much ..
Ok, that one was hard! My favorite so far, I love the dead lift into upright row, and the bent row with palms up is so great!! Felt back, biceps and triceps! ❤️💪🏻😅🙏 Week 4, day three down.
Omg as I peel myself off of the floor after this very sweaty one
I have sweat pouring into my eyes
Omg Heather today one was definitely very good and a very hard sweaty one and throwing in the burpes where pure hell but I pushed myself through them
I have just completed day 3 of wek 4 and feel so great for finishing today
I think I said a, few times Omg Heather are you trying to kill me today 😂 but I can't going and made to complete the burpes obviously not as fast as you did them, I swear you get faster and faster at the moves lol
Totally enjoyed it ones I had finished it and feel so proud of myself for getting through today
I have decided not to pre view your workouts out first as I think oh yes that doesn't look to bad then I start and think Omg girl what are you doing to us today, but so glad to he doing this challenge with you as its made myself push harder not to quit.
I think my fitness level has increased already even though I'm still trying to get ready of this cold I have had for over two weeks
I look forward to having your workouts in my day, you are amazing and a inspiration and thank you for all the time and effort you put into your workouts for us all
So ready for tomorrow workout, can't believe we have nearly completed week 4 💪
Week 4 - Day # 3 DONE! When cool down came on the screen, I literally said, "Thank you Heather, thank you".... This workout was a WOW! Stay with it team HR! Much luv all!
I love these workouts! But my gosh did I feel this one! This is my second attempt at week four (had to revert to week 3 for days 4 and 5 last week), please tell me I'm not the only one who sometimes does that?
Due to work and family obligations, I something do 2 videos in one day. Thanks for keeping these short enough that I can do 2. Heather Robertson for the win!!
Oh wow🥴what a ripper💪🏻All done. Surprising myself day by day!!!
“Don’t be afraid guys, it’s killer...”
So which one? Don’t be afraid? Or it’s killer?
though I'm not feeling myself today, but glad I finished it!!! Happy hormones!!! THank you HR!
This one was tough but I did it, I will complete this programme. I will win💪🏽
Workout completed.. It's just week 4 and you know I have got lot of strength.. I was able to do 3 min plank variations without any break right after this session.. Thanks Heather!! ❤ Love from India.. ❤
This second workout for me ( week 4 ,day 3) from Heather's Program 12 week, which is hardest in the whole .It is similar to workout day 2 week 4. Both are incredible tough.😖😤🔥❤️
I can't select from this workouts very heavy exercises. I seemed I came through trials of this workout but I was sweating again absolutely 😂
Although I remembered 2 exercises: " Rear Delf Flys" with weights (arms will be strong 👍💪) and "High knees"(legs will be fit💃)
I am drained .... well, empowered, but drained .... I lost my breath several times, specially with burpees and the next exercise following right after .... wow. Well, I pushed through, gave my best and now I am a total sweat mess ..... Thanks, Heather :)
April 27, 2020-x 2
July 9, 2020-1.5 round 2 week 3 day3
July 11, 2020-round 2 week 3 day 4 -2nd for today!
Oct. 5, 202. Round 2 week 4 day 3-1
Already middle of W4! Excited to do this later 💗
4 rounds of burpees, seriously??!? I didn't remember it from R1! What's remarkable though is that this time around I didn't need any breaks and was cursing much less throughout 😆😆😆 I hate it bit I love it💪💪💪🔥🔥🔥
Oh dang, burpies again. Wait, hi knees again?! And burpies...again!! Nice work, Heather!!
Hey heather I just finished this workout and I came here to officially tell you I hate you LOL that workout has me wheezing I’m dying LOL
Power through indeed...I high key feel like this was a total body HIIT lol, it was worth it! Over the hump Wednesday folks! 1/27/21!
Holidaying in Portugal doing this from my room with waterbottles!! Still in it ha ha
I've started working out with Chloe Ting's videos on 28th March and then slowly progressing to Pamela Reif's and now to Heather Robertson's. I've lost around 8 pounds in 3 months time. I know it's kind of slow because I still crave dessert and sweet stuff LOL. But honestly these women's videos are amazing because although it was only 8 pounds, I can already see my waist and also my tummy has reduced A LOT!
I loved this workout. Another one of favorites. Burned 229 calories💪💪💪💪
A week b/t W4D2 and today’s W4D3. Did more Burp-baby (me) than burpees🤦🏽♀️ But still yummy! Thank you!
Intense workout today! I burned 265 calories, wahoo!! Half way through the program and staying strong.
I'm still here, Heather.
Sweat sesh fo sho!!! This workout kicked my butt! Thanks for another great one 👍😓🏋️♀️💪
Wk4 D3 Done! It’s so hard to workout early in the morning after waking up,that why I don’t do it often unless its necessary. I have no choice today but to do it, i usually do my workout in the middle of the day when I’m off or end of the day when I’m working. But Men, i really push my self today to do it and BURPEES is not my favorite cardio but i did it!!
Almost midnight..
I was supposed to start this workout 2 hours a go...
Reads comments..."this work out is the most intense so far"
Me: I am doing it!
My brain just loves making my body suffer 😆
WEEk 4 Day 3 in the bag, I powered my way thru. No periods formed against me shall prosper💪💪😅😅
Hello Dear, thank you so much for these amazing excercises. I also fell that I excersise my mind too, because this music, I can’t really stand it, it keeps on distracting me from getting into the excircise and wanna turn it off. Would be so amazing to have a possibility to have the excercises without any music, just a timer, so I could use my own. Sorry and thank you once more. I will think something out, probably I am the only one :)))
Arghhhhhhhcouldnt do the burpees push up thing and the air was blue during that was shouting at Heather HOW DO YOU DO THAT? She makes it look so easy but my body just doesn’t want to snap up and down at all! 😂
Tough workout. Can’t believe I finished. Feeling proud
This was a really challenging workout and amazing!! I did it 💪💪💪💪💪
Love this! Been doing these with my Husband and we love it!!! Thanks
Did I just lost count or that was 2 sets of high knees and 2 sets of burpees??!!! Brutal! I almost died.. But felt totally good after completing it🙌
April 18, 2021 - Argh, the burpees!!!! So many burpees...
This one was so hard pffff but feeling great afterwards! I am just wondering which weights everyone is using? How many kilograms and do you use the same for all the exercizes or do you have different ones (heavier, lighter) for different exercizes?
Week 4 day 3 💪🏻💪🏻💪🏻
This was a tough workout. Can’t believe I made it through. With adaptations.
My legs are crying 😭.
I'm totally starting to see the benefits of a sweatband!
Good jog sweating lots
I’m loving the workouts and I believe I’m getting stronger. I haven’t lost weight after 4 weeks but I can feel some muscle.
done! for 3 out 4 sets of burpees, I did okayish. Number four, not so...thought I'd never get up from that floor again
this made me sweat most out of all the workouts so far!
oh gosh! Never have I said so many oh god no in one of Heather's videos. Those bloody high knees and burpees. I was wrecked but so proud I sucked it up and did it! Heather you rock!