Week 5 Day 1 // Upper Body Strength Workout: Chest + Shoulders

Week five marks the beginning of phase 2 of my free 12 week program!! This phase is all about creating nice lean muscle and strength by isolating muscle groups and focusing on increasing your weights! A little different format today - we will be counting reps rather than working through timed circuits. Today's session is all about the chest and shoulders. We'll also sneak in some quick cardio bursts at the end of each circuit. Let's go week 5!!!

Breakdown: 2 strength circuits 12 reps x 3 sets
Equipment Needed: dumbbells, stability ball + exercise mat or other soft surface.

*Choose a weight that is challenging but allows you to perform each set with control and correct form. This weight will be different for each individual! Start heavier and then lighten the weights if needed through each set. 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

[heatherwendt]

Made it to week 5! Anyone else with me? I think my arms may fall off! None the less, loved every minute of it!

[Anthony-geux]

I had to take a few days to mentally prepare before starting week 5. I thought it would be too hard and I wouldn’t make it through. But lo and behold, I finished it. Years of unhealthy thinking patterns make me second guess what I’m capable of but today I realized that I don’t have to listen to those thoughts. They are untrue. Thanks Heather Robertson for your videos and inspiration.

[kodilimokebalama]

Heather, I just want to first of all say thank you for this labor of love. Your videos are some of the best quality I've seen. No fluff. no nonsense. Just straight up quality workouts. Oh and your form with the exercises gives me joy!! There was one where I swore you were sitting on an invisible stability ball and I was like no way. Anyway, I digress! In the past I haven't been one to stay consistent with workouts, but I've found myself looking forward to each day and each new challenge. I see my body changing. I'm so much stronger. I just completed Week 5 Day 1 and I'm looking forward to the remaining weeks. I'll probably do this whole thing over again when I'm done. Again, thank you for making this free and available to all. As you continued to build your empire, may all your endeavors be met with open doors. May you always find favor where you need it and may your days always be joyful.

[lecoeurboheme]

Starting PHASE 2! I've done tone it up programs, fitness blender programs...but I've never sweated so much and changed my body in 4 weeks like this before! Jogging everyday before my workout, building stamina and strength. Feel amazing

[katherinejenner]

I've never stuck at any workout programme for so long!! Week 5 and I'm still loving it, not a bit bored, I really enjoy the style and function of your workouts Heather. Thank you so much, I can't believe this is free! Can't wait for the next 8 weeks and to see the changes 🤩🤩🤩

[laura.r]

my performance of the push ups was.. utterly pathetic, let’s be honest. BUT I finished, 12 reps each exercise, and I am so proud of myself for not quitting this challenge!!

[paulinam]

Just finished all 12 weeks - starting back at week 5 I loved it so much!

[emy]

I had to stop the video to do the push-ups, my nemesis. I'm gonna feel the arms tomorrow, if they don't fall off first😂

[michaelbowler]

Well after completing and liking all of the first 4 weeks’ workouts I felt compelled to do more than give week 5, day 1 a like but to add my first comment. I thought a weight workout devoted to shoulders and chest would be relatively easier. Yeah, that idea wasn’t correct at all. Typically I can do 20 push-ups anytime. By the push-up part of circuit 2, however, I could do 3 before I had to modify the push-ups by doing them with my knees on the ground. I can’t believe this workout is free. Thank you!

[socialmoth]

You know why I love your workouts the most? You don’t talk through them! I can listen to my own stuff with my headphones and just listen for the beep. Love it!

[kisbeauty]

🙌🏾...will be completing this at 5am tomorrow. Looking forward to phase 2!

[xoHAUTEGLiTTERS]

Turns out my upper body strength is literally laughable 😂🔥

[dianadunn]

I’m loving this program so far. I share it with everyone I know that is looking for a way to workout at home and get that fat burn/muscle build. Today was tough. My shoulders are burned out! It was hard to get chest in there with so much shoulder work. I was still able to follow it up with the rest of my chest day exercises, but struggled with my normal weights! Love how sculpted my shoulders have gotten over these last few weeks.

[stephaniem]

Love this! I am 36 weeks pregnant and just modified. I love your music! Would love to see a playlist ;)

[amberfischer]

It was so fun to start Phase 2 this morning. Thank you Heather!! I am so proud of myself. I am looking better and feeling great! Still have a long way to go (in terms of not making modifications), but it's my first time through the 12-week plan, so I'm just "showing up" this time around. Already 5.6 lbs down (plus down 1-inch around my chest, 3/4-inch around my hips, and 1/2-inch smaller around my waist). I am noticing little things that make me so happy - like how easy it is to dry off after my shower (I can hold this leg in the air and dry it off without losing my balance - awesome!!!)

[kateermolenko]

Wow, those pushups I hate them so much I almost cried. Thank you so much, Heather! Music is awesome, just perfect!

[poponagtalon-remigio]

Heather, I just have to say I love how the program progresses, every workout every time and every week becomes challenging but still very doable! This session wasn't an exception, by only the second round of the circuit, s**t just got real! Thank you and more power to you!!!

[constanzall]

OMG I used to love Upper body workouts, but this was difficult!

[denisejoseph]

Love this program! During COVID, every morning with Heather is the best part of my day.

[donnadyer]

Definitely felt the burn - combined it with your low impact 40 min cardio/leg workout - loving this programme - especially looking forward to phase 2 strength. Thanks Heather, your very inspiring