Week 9 Day 1 //INTENSE Full Body HIIT Workout

Welcome to Phase 3! Starting things off with an intense full body HIIT workout today. Adding in some weights for more resistance and powering through a series of total body exercises. Work at your own pace, maintain proper form but challenge yourself to step outside of that comfort zone! Three HIIT circuits to get through today, let's do it!

Breakdown: 3 full body circuits 45s work + 15s rest x2 rounds each.
Equipment Needed: dumbbells + 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!

*Outfit Details*

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L I N K S

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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

[brookesaindon]

Wow that was hardest workout yet! Thank god for the pause button so I can catch my breath every now an again! Feeling stronger everyday!

[robinsampson]

Am I the only guy doing this programme? I am 61 but I find it a great early morning workout. Started in week 1 and working my way through. Awesome!

[EmilyDrevets]

For those of you who like to know ahead of time what you're getting into, here are the exercises that I thought were the hardest: lunge jumps, high knees, mountain climber knee taps, and V-sits. Format is 3 circuits of 5 exercises (45 seconds on, 15 seconds off), repeat each circuit 2x. High knees are 5th exercise in the 1st circuit. Lunge jumps are 5th exercise in 2nd circuit, and mtn climber knee taps and V-sits are the 2nd and 4th exercises of the 3rd circuit. No shame in hitting that pause button if you need to! It's just all about hitting play again afterwards.

[cayleeherring]

Never miss a Monday. I needed that!!! I can't believe we are already in week 9! Shout out to everyone who started on 1/6!!! Keep it up !!!

[MsSamanthaLeigh]

4 years later and the workouts are still intense. Nothing has changed, lol. Thanks Heather, you rock!

[ericadurham]

You cruel, wonderful woman!😂 feeling stronger than ever heading into week 9!

[jnrbel]

Sweat Sesh Complete! Starting week 9! Getting over a cold and it felt so good to work my body. Thank you Heather!

[vonettacadien]

I stopped so many times but I continued on and completed ✅ week 9 day 1 ! Thank you! I can’t thank you enough! I have lost 20 lbs since starting this journey

[suzipatterson]

I absolutely loved this challenging workout. Almost hard enough that I felt like I wasn’t going to make it, but with the strength built up from the past 8 weeks, I was able to dig deep and push through. The second set of ab moves was humbling 😅 thank you for making this 12 week challenge! I have never felt so comfortable and confident in my body. 🌺

[lyudmilashevchenko]

The time just flew!🚀 Hard to believe that it's already the third phase of your program💪🔩🏆

[andrejapalhartinger]

Wow, I was so dreaded of this day. I don't say, it was tough, sweaty, lost my breath several times, but was not that super super hard as I have expected it. Happy, really. But I am the sweatiest I've been in a long time ... and I sweat here every day :) Thanks .... looking forward for what's to come. I am full of energy now. And loved that it was full body - those are the best.

[Teenah]

Couple months ago I'd never expect myself to actually feel this excited just from seeing a new workout.. Thanks Heather for kicking my butt and for providing such beautiful videos, so easy to get in the zone with you!! 😁

[monaLisa-xede]

That was pretty intense. Really struggled to keep up but did it. Feeling proud!

[cbrealtor]

I definately felt the hihger intensity. Can't wait for tomorrow!

[flavianabassi]

the best way for me and my friends to overcome this horrendous period for Italy. our quarantine has a sweeter flavor. let's forget the fear for an hour

[mjwebber]

My 39 year old daughter introduced your program to me and I am loving it! I have to admit I have to do some adaptations at times but am pretty proud of myself to be going into the 9th week. it has been a challenge but at 69 I feel I'm doing okay!

[sabrinaattique]

What a great info of this new phase ♥️ Will see what my body can do after 2 phases and so thankful to you a beautiful GURU ♥️♥️ for these workouts as I had never used so much weights for upper body, only did cardio in gym 😂
I am so happy I GOT YOU ♥️♥️😍😍🥰🥰

[marizaperez]

I'm a week late, due to a finger injury, sad face. I kept telling my husband how bummed I was because of this injury. It didn't stop me from doing your other "no equipment" workouts for the week. But! I completed this workout today, and cant wait to wake up tomorrow and do wk9 d2. Thank you Heather, for getting me excited to get up and workout! It's been over a year since I found your channel, and I've never dreaded working out with you, challenging, but so worth it!!

[sheryl]

Week 9 Day 1 - Done. I love full body HIIT w/ weights routines! Thanks Heather!

[AdrianaSouza-dwyx]

Completed! Can't believe I am on circuit III. Very hard, but totally worth it.