Day 1: Arm Strength Workout with Dumbbells / HR12WEEK 4.0

The HR12WEEK 4.0 free workout program is here!! This 12 week workout plan is my favorite one yet and I can't wait to get started! Day one is an ARM STRENGTH WORKOUT with dumbbells - it's all about building strength in the BICEPS, TRICEPS & SHOULDERS and it's the perfect way to ease into our first week. Remember to play around with the weights this week - choosing dumbbells that allow you to perform all reps with proper form but still provide a challenge. Grab your gear and let's get this party started!! #HomeWorkout #hr12week

Equipment Needed:
Light, Med & Heavy Dumbbells: I used 5, 10 & 15lbs
Exercise mat or other soft surface.

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Workout Breakdown:
0:00 Intro
3:22 Warm Up
7:47 Circuit One (40s work + 20s rest x2 rounds)
Alternating Curls
In + Out Curls
Isometric Hold
Bicep Burnout

15:57 Circuit Two (40s work + 20s rest x2 rounds)
Skull Crushers
Diamond Push Ups
Overhead Press
Tricep Kickbacks

24:07 Circuit Three (40s work + 20s rest x2 rounds)
Lateral Flys
Military Press
Rear Flys
Front Pulse

32:07 Cool Down & Stretch

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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 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

[Heatherrobertsoncom]

Let's the HR12WEEK 4.0 is here and I am so excited to tackle day one! Who's ready to get this party started!!?

[rebecacoronado]

I wanted to thank you for not cutting the clips of you dropping weight and modifying! You're the absolute realest! It is so validating and encouraging for me to see a pro like you knowing when to drop weight and modify! Helps me want to keep going because I don't put myself down! Thank you, thank you, thank you! I'm the fittest I've ever been in my life. You helped me loose 60lbs over the past couple of years and build muscle 💪🏻 I'VE NEVER HAD MUSCLE! You have made working out enjoyable and accessible for a stay-at-home introverted mom like me. I even gathered a group of friends to join me this time around! So excited 🎉 LET'S GO!!!!

[dariethzang]

Heather you have helped me lose over 130 lbs since 2020. I can’t wait for this next challenge! 💪🏽💪🏽

[amytessaro]

I don’t know where I would be in my health and fitness journey without you. I found your program during COVID and have been working out to your videos ever since. You have an ability to motivate and inspire us to be our best selves and for that I am beyond grateful!

[laurallamas]

Thank you Heather! And Happy New Year for all this wonderful team! Let’s go! 🥳💪

[deltufotaylor]

Have been using your programs for years now. I don’t think I’d ever go back to working out in a gym environment when I know I can get a better workout in my living room. Thank you for what you do!

[fxhlqbw]

Hi Heather, Fellow Canadian here from the East coast. I’ve followed you before 2020 and have done every one of your point o’s…some twice. Your glow ups, I’ve done it all!! I’ve lost 50 pounds since 2018 and have built muscle I didn’t think possible. I’m almost 50 and I’m in the best shape of my life! I give you credit to everyone who asks. You have been my at home trainer. It can be done. I haven’t missed a beat and look forward to starting this 4.0 today!! More muscle, strength and mobility are perfect!! Let’s do this!! 😊❤

[luciaanghelache]

Dear Heather, you are probably not going to read this but I wanted to thank you for kicking me out of my deep sadness from losing my precious cat Felix. It's been a week since his passing and today is the first day that I was able to convince myself to start exercising again. I worked out through the tears and was even able to distract myself from painful thoughts, all thanks to you and your sweet & gentle energy. So thank you again. Have a blissful day! 😻😇🙏🏻

[denisebennett]

Your AMAZING! The fact that your workout programs are free says so much about you and your desire to help others! This will come back ten fold to you! 🥰 I’ve been loving your workouts for years now and this one is gonna be just what I need! So excited! Thank you!

[palsat]

Thank you for the great workout programs you’ve been delivering! Wishing you continued success ❤ Have a great year ahead 🎉

[dagmar]

Let's goooo🎉 Thank you so much for this new program, dear Heather, I'm so excited to start tomorow morning. Wishing good luck to all the team 😊

[flormonroy]

Holy moly! My arms are burning 🔥 love the fact Heather is letting us know what weights we should be using light, medium and heavy weights. Makes it more easier for me. I see already this HR12week 4.0 is going to be our challenge to test us how we have progressing and how far we have come 💪💪and that we are stronger than ever 👏👏👏👏👏 give us an applause because we deserve it! 👏👏👏👏👏

[anniek]

I have done your previous programs and so excited to do this new one too! Thank you for the quality work Heather! Your workouts are the highlight of my days. ❤

[JeannetteWarren-zd]

Heather, I just had to pause my workout here and say THANK YOU for doing this live. Seeing you pause to switch weights is encouraging. I love having you "here" with me! Let's GO!

[markgarvey]

I've never logged on a mere 47 minutes after you posted a video, and I just finished. Always a challenge, always well worth the effort. A great start to the new year. Thanks!

[JABRJU]

This was my favorite video so far thanks to you showing your true strength by not editing out your downsizing weights!!! That was literally the best scenes. Thank you for showing us that we can all fatigue and its ok to lower weights! You are truly the best and for months now the one and ONLY fitness routine I will watch! Thanks for the best videos and inspiration.

[af]

You read my mind, i am also focusing more on strength training and less on cardio.
You are a blessing for all of us; the fact that you do this for free is amazing.
I am beyond grateful for everything you do.
Many thanks and sending many hugs from Berlin! ❤

[susansheldon]

I LOVE the realness of deciding a weight is just too much! That made me smile. The strength focus is just what I needed too!

[melisatovarmedina]

Excited to start my 4th challenge with HR!
Heather's workouts have helped me loose weight, get fit and feel stronger. I've gone through difficult times and many changes during the last few years, I don't know how would I've done without these workouts.
Thanks so much ❤

[kraska]

Your workouts are fantastic – they've become my go-to for staying in shape and keeping me motivated. Thanks for the incredible guidance!