Week 1 Day 3 // Total Body Workout (No equipment)

It's time for another total body workout! Performing multiple sets of these bodyweight exercises will help improve mobility, build strength and muscular endurance which will help you get though Phase 2 of this 12 week workout plan (weeks 5 - 8) which is all about building lean muscle. So power through and get in as many controlled reps as you can during the work period. No equipment needed for this full body sweat sesh - just follow along!

Breakdown: 2 circuits x3 rounds each. 30s work + 10s rest
Equipment Needed: Exercise mat or other soft surface

*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

[jinnapark]

I still can’t believe these high quality videos and this program is free. Thank you heather!! I just started the program (on a Friday) and I am SO sore!!! Had to take an early rest day after day 1 😂 but going strong!!

[fishiiie]

The amount of viewers dropped by half from Day 1 to Day 3... We need determination and persistence, people! Let's get it! See you all in Week 12!!!

[emilialinetti]

Warm Up: 00:33

Circuit 1: 05:40 (3 Rounds)
Squat & Leg Lift
Walking Plank
Cross Over Jacks
One Leg Deadlift
Superwoman
Burpees

Circuit 2: 18:01 (3 Rounds)
Sumo Squats
T-Push Up
Tricep Dips
Curtsey Lunges
Body Saw Plank
Jump Squat

Cool Down: 30:11

[VanshikaAgrawal-qpdn]

i did this workout without taking extra breaks i am so proud pf myself 😍

[annabelletorres]

Heather is putting in the work for us, we truly appreciate her and value her time and dedication! Thank you goddess!

[alainareid]

As a mom of 6 kids with a 3 hr total commute, I hadn't worked out regularly in a long time. I literally don't have the time to drive to the gym and back. I felt like I lost a part of my identity. I'm so glad I discovered these videos. I like them so much, even my 13 year old daughter has been doing them with me. We get up early and workout at home. So many of my friends pay for online workouts. I've started telling them they need to check these out before they spend another penny. Thanks!!! I feel like myself again!

[karipatrie]

these workouts are amazing, I feel so good and its only day 3. But I admit I absolutely love when i see the words cool down pop up onto the screen😅

[basakdemirkol]

Warm up is exactly as long as it should be and focused on the right movements just before the related exercises. No unnecessary talks to distract and other sounds are also pretty clean and nice. Also, great planning of a workout. Thanks!

[thereviewqueen]

Am I the only one who views the workout the day before to mentally prepare lol?

[meganmilam]

I didn't think I could do it😂 I thought I'd get through just half, then told myself to do the first of the 2nd round, then I did the second of the 2nd round, and then pushed through the third!🤘 can't wait to see these results! Thank you, Heather!!❤

[kristabutler]

This is one of the hardest workouts I’ve done!! I’m late to the party but doing one of these every day to stay active during quarantine. Thank you so much!!

[BrielleKenny]

I have been doing workout programs for like 5 years now. This is BY FAR the best workout program I’ve ever followed . Everyone says I look so good and asked what I have been doing different ! Thank you heather

[clublatino]

This program is the most proffesional I have trained during the Corona period. Michel from Norway- I like the music that give me more energi to go through the program. I like that there is no talking during the workout. I like that there is only one person and how your film during the workout. I like how the rest program and when you show the next exercise. Overall it is difficult to beat this program and set up.

[stephaniesochan]

I am loving these workouts. They’re a manageable length and I really appreciate the more zen vibes as the last thing I need is someone yelling at me or barking orders at me. Sometimes it’s nice to just have music, no barking orders and no rambling on. Thank you.

[iryna]

Hello Heather, Today I have become the champion in my eyes. I have made 13 min and 23 sec!!! Thank you!

[norathomas]

those pushup workouts at the end are SO HARD. my arm has been wobbling ever since

[lauraleitner]

I completed the first three workouts after not doing anything the whole Covid year, so I am really sore and sweaty. However I am so thankful for this free Work-out!! I love the whole Plan and feel really motivated now that I started to read the comments down below xD Happy to not be the only one that needs to pause the videos inbetween cuz it's getting too tough.

[soul.sun.lifebalance]

Thank you. I lost my body consciousness and I'm doing now this workout series for the 2nd time in my life. I love it. Well-built, professional, and challenging but still doable. Grateful for your work.

[kisbeauty]

Heather, the music &unmatched quality of your work keeps me motivated & willing to stick it out to the end. I am excited to wake up tomorrow & complete day 3! Thank you for your hardwork & dedication to assit us with accomplishing our fitness goals. 💪🏾👏🏾🥰

[anairinaku]

Hi! I'm here for day 3! The first week I just did 2 days of HR routines and 3 days of strength training with light weights and bodyweight 😃😃 I'm starting my 2nd week of training today, because Monday and Tuesday I just walked. 😁 I'm stronger than last week 😍 but I still have to take some rests during the video. If you are here, just starting or restarting like me, come on! I know you can do it! 💪💪 Keep it up!