Week 4 Day 5 // Killer Total Body Workout

We are wrapping up week 4, and Phase one, of the free 12 week workout plan you guys!! What better way to finish off the week than with another sweaty full body workout. Today's series of full body exercises will have you feeling strong and powerful.

Breakdown: full body circuit x2 rounds 40s work + 10-15s rest
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

[chrystalshort]

P1W4D5 - Done! Was anyone else fooled by the the holding squat arm raise? I thought Heather was sitting on the stability ball at first glance...nope just another killer move! ;)

[shannonsharma]

Heather - I share your workouts with anyone who will listen! Until I was about 23, my life was sports and dancing. At 23, I was diagnosed with hip dysplasia and was told my competitive days were over. I spent years going to regular physical therapy appointments. After 25, I had a series of back injuries that left me in chronic pain. I couldn't even get from the floor to standing without pain or re-injuring myself. Since then it's been yoga, walking, and swimming - despite these great forms of working out, I still felt fragile and likely to get re-injured. A few months ago, I tried your workouts and now do them 3-4 times a week. I NEVER thought I would jog, jump, do burpees, etc. again! Your workouts have brought me back to having a functioning, strong body. I haven't felt this good in so long!! Thank you, and I am looking forward to phrase 2 of the 12 week workout plan.

[lydiastewart]

These are the hardest workouts I have ever done. I feel so much stronger after 4 weeks! I'm dead every single day but still somehow enjoy these killer workouts. Thank you so much!

[sharonclark]

I’m almost 50, a good 50lbs overweight, and this is the longest I’ve stayed with a routine consistently. My knees are bad so there are no “jump-lunges” for me.🙄 I jump, I lunge, I squat and just keep moving! I really appreciate that Heather isn’t talking through the whole thing...I can feel a difference in my thighs and shoulders and can tell I’m improving both strength and stamina!

[jessicafox]

Love these workouts! Especially during the pandemic, it's a great stress reliever and mood booster!!! I've recommended to all my friends. Congrats everyone on completing WEEK 4! I can't believe it's already 4 weeks!


Heather you are AMAZING! I started this nearly 18 months post-partum (after my 2nd kiddo) and although I lost my pregnancy weight, this program is helping rebuild muscles (namely the core). The only hiccup I've come across was all the squats I cracked my tailbone, so I modified the squats that put pressure on my injured tailbone and off we go. I highly recommend this program for all Mom's out there looking to tone up or help tackle postpartum depression - exercise is one of the best ways to overcome depression!!!

[jobenaroseS]

✅ W4D5 💪💖
✅ W4
Thank you Miss Heather! 😁💖

[jenrollins]

My little boys were watching me work out, and I was dying from this workout so I said, "Omygosh boys, this workout is SO hard!" One of them replied, "Well, it DOES say it's a killer workout." 😆

[sco]

You didn't come to play today. You pushed me so hard but I arose and showed up for myself ruthlessly

[lyudmilashevchenko]

I do like hearing Heather's "We're getting started right now" in the morning😍 💪🔩🏆

[corrieirons]

Dripping here! I have had so many compliments about my weight loss since starting this program but I have not lost any weight! My body shape has been changing though and my arms and waist and thighs more toned so thank you Heather!

[ErinGentile]

At one point i was all cozy on my ball, and I'm like, "WHOO! a break!"— then realized she was just chair sitting on the air… I had to rewind and do over We've EARNED a big bucket of water to replenish the river of sweat.

[meganb]

Phase 1 complete! I have been regularly exercising all my life and have gotten bored/annoyed of working out with the same person in other programs. Heather's workout have been surprisingly enjoyable. Usually by this point I am ready for a change, but I really like the simplicity and effectiveness of Heather's workouts. I don't have to think about what workout I'm going to do every day, and I don't feel the pressure to "push harder." I give her workouts whatever I've got for that day and I don't have someone's voice telling me to "give it all you've got." I already know how much gas is in the tank and I'm able to exercise intuitively. That's been a big deal for me. If you are familiar with form, I would recommend to anyone. If you are a beginner to exercise, you may want some guidance on how to perform the moves safely.

[octaviawilliams]

Week 4 Day 5: Completed. I’m 1 day late but I finished the 1st 4 weeks. It’s definitely been a challenging however I’ve worked too hard to come this far and turn around. 🙌 to Everyone who finished the 1st 4 weeks. I’m so proud of us!!! Heather; you are the real VP! Eight weeks to go... Let’s get it!!!!

[bagelx]

I have been a 3 year fan of Daniel and Kelli over at Fitness Blender and bought several of their workout plans and was a very faithful follower, but they have gone to interrupting the workouts with ads (even in the plans I paid for) and couldn't offer any support when I asked about it. SO - I was looking for a fitness home and I think that I've found it. The ads are all up front so I can be sure to concentrate on the work out and I love the music. Heather - you are amazing and I really appreciate the work and effort that you put into every move, every video, and the written 12 week plan. Thanks for your hard work and helping me stay healthy and strong too.

[michellejohnson]

Seeing and feeling tons of progress so far. Thank you for posting these for free--what a blessing. I enjoy being able to turn off my lights and crank up the music and be in my own world for 30-minutes. Kudos to you!!

[heatherly]

WEEK 4
I challenged myself with increasing weight today, could immediately tell a difference, especially in heart rate, so I did modify the jumping moves a bit. I finished almost the entire 40 sec of stability ball hamstring curls when I could barely do a few just a couple of weeks ago! That exercise has been one of the more challenging ones for me without a doubt!
Congrats to everyone who finished phase 1!

[moedollars]

Wooohooo. Phase 1 complete!!! BRING ON PHASE 2!
This workout was killer but i loved it.
For all the fellas out there hope you are staying motivated. Lets go!!!

[rajkumar-tocp]

I had to pause multiple times and modify a couple of exercises. This workout was indeed the most difficult one encountered in this plan till date. My maximum heart rate recorded was 175 bpm. Thank you Heather!

[valerie]

Week 4 day 5!!! I did it !!! I fought it was the end of my life but it's just the beginning of it !!! 🥰

[emmamullen]

I finished the first round of this program around a month ago and I’ve been doing the second round intermittently and today was the first time I’ve done four rounds of lunge jumps without stopping. It’s the little things :)