Week 3 Day 3 // Total Body Workout // Upper + Lower Body Exercises

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.

*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.

*Outfit Details*

Where I get my Music *Try it FREE for 30 days*

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

[jphillip]

it`s 2024 and I still love this program! Doing it for the third time!!

[rebeccashaffer]

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 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!!!!

[insertnicnamehere]

High 5 if you also didn't miss a day untjl now!! Let's do this fam!!! 💪💪🙌

[anastasiaa]

Week 3 day 3 ✅ and here we are midway through the week! I can see the end of the first month already 😍 religiously following the calendar including rest days, which I haven’t done before! No major body changes as of yet but feeling so much better mentally and definitely more confident! This was a great one even though I needed more breaks than normally 😵‍💫 looking forward to day 5!

[AliceMothapo]

W3D3 ✅️
Not a fan of power jacks but today i won!!!! Maybe its cause it was not placed close to leg rep!!!
Thank you!!! This was wonderful ❤🧡

[heatherly]

Week 3 Day 3 complete! checking in has definitely held me accountable! I cant believe how fast this program is flying. and even though I feel myself getting stronger, just when I think ok I'll be able to handle this work out, it kicks my butt all over again!

[krynplucker]

I love this. The only program I’ve kept up with and am exited for every day ;)

[sanskriti]

i almost broke down during the cool-down session. first because the workout was too intense for me, secondly I usually take longer breaks in between like 30 secs more. Still, I didn't take any extra break today, third I had hectic day and it was almost impossible to incorporate a workout into my schedule but I did not want to miss on streak, so I did it anyhow. and lastly after all this, the cool down music really overwhelmed me. i really feel happy for pushing myself through this. thanks heather!

[xiomi]

This one was seriously hard! Love how they are incrementally becoming more challenging. Excellent program - thank you so much!

[annetaylor]

Week 3 day 3, can’t wait to wake up to this tomorrow. Keep going fam 🥳

[laurendictenberg]

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

[annebonner]

Loving these workouts even tho I break into some frustration occasionally in the transitions. I feel and look stronger and am losing a few pounds and gaining muscle and confidence and drive to continue. So valuable and I’m thankful!

[fatinasnan]

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!

[jennprescott]

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!

[z.n.t.]

This is the most thing that I look forward to every day! ❤️❤️❤️

[amalinayan]

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 💪! 🥰🥰🥰🥰

[sharonjose]

I'm doing my 3rd round. Added weighted vest & 6-12 kg DB & HR cardio sprint.

[SAnnCole]

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.

[jacquelinegarretty]

Anyone else think she was levitating when doing the Rear Delt Flys? I know her workouts are magical but dang! 😆 Thank you Heather for the amazing workouts. You are kicking my butt in the nicest way.

[ekaterinazanaeva]

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 :)