Day 21: Upper Body Strength (Dumbbell Only Workout) / HR12WEEK 4.0 

Phase two is here my friends!! This week we have more strength training ahead of us plus we are including some HIIT, MetCon and pilates sessions - it is going to be🔥🔥🔥 Who's ready!!?

I have been following your workouts for 3 years and have never left a comment. I just wanted to say that this series is your best so far. I love how you are committed to your programmes…your warm ups , the workout and the cool downs. ❤ you for doing that for us. A massive thank you!

I've never felt better at 62 years young. I totally keep up with every set and weights. I'm so happy I found you for these great workouts. Love everything about them. You are wonderful!

I am still with you and the program is on point for all, including over 40!

I'm 57vyrs old going 58. I must say I can do all of the variations of your workouts..but telling the truth with modifications for those harder harder..At my age I'm proud I can follow your series & other programs served already..But for the weights , I used the weights what my arms can..I listen to my body..Thanks Heather for your never ending efforts for us😊

Phase two, here we go!🎉 So excited to do this! This 4.0 program has done already so much for me.😊 Thank you Heather! 🙏🏼❤️

Thank you Heather for 4.0! I struggle so much trying to incorporate exercises for different parts of the body, alongside mobility and cardio! And as a woman over 40 I am aware that strength training is super important. It’s so great that you have done all the thinking and put together this amazing series. I’m loving it! Thank you! ❤

Just finished this fantastic workout! Working out with you the fifth year, my body changed a lot to the better. Today achieved five full pushups for the first time 🎉! Thank you, Heather, for all your hard work and this fabulous program! 💐❤️

I did not modify the weighted jacks and you don't know how proud that makes me 🥺 I've been struggling with my cardio & endurance so badly since taking a major step back from working out. This was a huge step forward. Yes I took a few seconds rest here & there but I still did it 🎉

Let's start phase 2! I'm ready for it! 💪😊

This program is incredible! Still going strong and feeling amazing! I am so very thankful for all the time and thoughtfulness that you put into these and bless this community with. What a treasure. Thank you! You are making a difference in so many people's lives.

I'm absolutely loving this program! Already seeing changes & can't wait to move ahead with the next phase.🔥💕

Well done to everyone who’s made it this far. Discipline is never easy but the rewards are amazing. Cannot wait to start week 5 tomorrow. Heather a huge show out to you,you’re the best ❤

What a spectacular 21st day upper body workout!!!❤❤🔥 A huge favorite Heather! I truly can’t express how thankful I am for you!! Looking forward to tomorrow!!

Day 21 complete of my own pace. I started late, but that doesn't mean I won't finish. And finish STRONGER!!

Still with you 💪🏼 stronger, fitter & happier

I'm a few weeks behind - phase 2 here we go!

I'm 63 and I just finished day 21. I went up in weight, so my light is now my medium. I'm really enjoying the progress and feeling stronger. Thank you!!

Thank you so much, excellent class I feel motivated🎉😊

Man, that was HARD! Especially with the increased weight! Used 15s for my heavys, which is my personal best. Woo! 💪🎉 I'm really feeling strong! Thanks, Heather!

Still here - still sweatin' - and still ABSOLUTELY loving it! thanks Heather! 4.0 is by far my favorite 12 week challenge so far! ❤❤🔥🔥❤❤

Never Miss a Monday with HR and upper body strength💪♥️-you are the best. 😊

Now THAT is what I call a real workout! My first sincere thumbs up since this 4.0 started.

Just did this one at Dream Fitness Centre in Bali! It's been three weeks since I've been able to workout with you Heather but things are settling in here and I am grateful for these videos! Thanks for keeping me covered!

These workouts are the only thing I look forward to in the dead of winter when I am feeling the winter gloom! Thank you Heather, for everything

This program keeps me motivated to get up early and get the workout done!! I'm truly loving it, thank you Heather!!

Loving this program Heather!! I definitely felt the difference in intensity in this upper body workout! Phase 2 lets go!!!!!

I’m still with you! 30 years old and keeping up just fine but I definitely feel the burn. Excited to keep moving through these

Phew heather. That was definitely a strong start! Loved it. Managed to do the side planks which is one of the exercises i find the toughest even by itself and use the weights...And I did the weighted jacks on beast mode!! A win for the week already - Thank-you!!

This is a great workout, thankyou feeling strong, 62 and killing it

Week 5 feeling the pump! Still here with you Heather 🤩 and feeling great!!! thank you🙏💯❤🤩

I have also been following you for a long time and have never written any comments but must do it because you are the best. You work really hard Muchas gracias, many thanks, we are very lucky to have you ❤ Eres increíble, you are amazing

Hi! I have been following your programs on and off for a few years now and i love this one. The sessions are just short enough while being effective. thank you for putting this one together.

Day 21! Still with it. Thank you Heather! 12 week commit. I wish good health and no sick days for us all.

I'm still here, Heather and loving the workouts for 4.0. I didn't have the best day today, but I got home and turned day 21 on and I feel stronger and much more confident - physically and mentally. Thank you, again.

Yeahhh!!! Thank you for the tip of adding ankle/wrist weights!! I wasn’t really sure how to increase and this is a great solution!

I'm still here✌️! What a spicy day 21😂! The Jack's were omg🎉 party time! Thank you for an amazing kick off to phase 2!❤

One of my favorites! I love how we did more exercises and only 2 sets of each! Love ❤️ ❤❤

I’m still here, just finished both day 20&21. Thank you Heather

I absolutely love how my body feels after that one! Thanks HR🎉🎉🎉🎉

Phase 2 Day 21 Complete. Challenging but yet so satisfying. Thanks Heather!!!!

Just joining a few sessions ago and definitely feeling sore and sweaty. Glad I made the switch to you!!!

Love, love, LOVED it! Thank you Heather. Namaste.

I’m loving this series. I’m more oriented to weights, so these workouts are great for me! Thank you!,

Im still here Heather!! I'm a bit behind but loving this edition of the 12 week program! I've done all of them

I just realized that your feet are staggered on the side plank! So much more stability 🎉 the workout was fire as always 🔥 much love and appreciation ❤ To this lovely community, keep dancing 💃❤

I'm feeling so energized this week and excited for these week 5 workouts!!

Awesome! I think I'm finally learning to rest my body too. Thanks for drilling that into our heads!

Hello from Leelanau Michigan! Thanks for these great workouts! My goal is 3-4 times per week with hikes, bikes and walks on the off days.

Really enjoyed this one this morning. Thank you.

Holy holy moly!!! Week 5 started off with a bang. I took the advice and added ankke weights to my wrist. Thanks for the tip

So excited to start this months workouts. THANK YOU!!

Great sweat sesh! Loved the variety and floor work! I am continuing to up my weights and feel stronger than ever! Looking forward to METCON and Pilates!

I can tell that I am increasing my overall strength and yet these workouts still challenge me in the best way possible! Thank you Heather!

Fell back a week due to being sick. Great to be back! This workout was more intense than it looked! Loved it!

This is a fabulous workout series. Thank you.

Good morning Heather, I may not comment often, but this entire HR12WEEK 4.0 workout is the BOMB, I absolutely love it!!!!! Thank you soooo much, you rock girl :)

Wow! I've been with you Heather for 2.5 yrs now, and yet you can still pull another rabbit out of the hat! I love the variety of your workouts! And indeed, this week after I did the upper and lower body sets I felt the difference, we shifted to another level that is even more challenging! Thanks Heather for these excellent workouts and keeping us motivated and showing ways to develop!

Dear Heather, thank you for this program. I am totally commited to completing it. I'm thoroughly enjoying it and have increased my weights. I'm a fit and strong 60 year old. You are helping me to stay strong and grow muscle, which is my goal. This vessel must still carry me for many years into old age. I believe doing well with your help. ❤❤

Phase 2 lets go 🔥🔥 this one looks fierce def going to use ankle weights 🙌thanks heather ❤

Still with you!! Many thanks Heather!

HR12Week 4.0 is really motivating me to up the ante. Loving it.

OMG this was very challenging for me, and I loved it! I was able to increase the weight in some cases which makes me so encouraged! Can't wait for tomorrow's workout! ❤❤❤❤❤❤❤❤❤❤

I am doing in slower pace, but I am in and I absolutely love! I have results already and that is so great and helpful to see my body becomes stronger!

Been with you since 2020. Lost 60# implementing your workouts, strength training and watching food intake. Love your workouts! Thank you!!

I love the added core and balance element with side planks and the addition of weighted jacks. I look forward to working out!

Day 21 done like dinner! Heather is THE BOMB 💣 Did this earlier tonight, well it's Tuesday just past midnight now ... Good word... Day 21 was SPICY!!!! Very proud that I am staying, well, trying!!! -- I have missed a couple of earlier workouts but I am staying very committed otherwise. Thank you to our beautiful Canadian girl!!!! Your fan Mary from Toronto, ON CANADA XO

I’m still here 😊. Thank you for your workouts.

Really great work out, I will finish this 12 week challenge. Thank you again!

Awesome upper body workout, thanks again Heather! 🔥🔥🔥

Been doing your workouts since 2020 and Im loving it! 💪🏻

Thanks Heather, loving 4.0! Already seeing the difference after 4 weeks!🏋‍♀🔥💪

Love a workout that captures the entire upper body in one go! Love the integrated warm up and cool down too. Thanks for consistently great workouts!

Still with you! I’ve done every workout except the last two from week four. But I’m back on track today!!! Thanks HR!

14.2.24 Light - 4kgs and 1.5kgs Medium - 20lbs Heavy - 20lbs ❤

this one was soooooooooo good! Loved it!!!! Perfect intensity!

Heather, I,m still with you! Thank you❤

Thanks so much and wishing you the best always!💗

Yummy workout! 4.0 is my favourite so far, among all her 12W programme which I have done all those before this 💪!

Been following for a year and working out for a out 10 months with you. Love your programs. They have helped me get back to my desired weight and fitness level. First time following a twelve week program and loving it. Thank you.

loving this series! Thank you for all you do!

I got through it, but to be honest, I'm in my luteal phase, and i just wasn't feeling my best, but i did the workout with a lighter than normal weight and just focused on being intentional with my movements. Let's go phase 2. 🥰 🎉

Wowwwwwiiieee!! 🎉🎉🎉 feel amazing, I was renegade rowing 12kgs for the first time in my life 😮😁. Thank you HR!❤

Loved it! Starting the week in a amazing way!

Doing this program gradually, alternating with running. I've said it for each of the previous ones and I'll say it again now: I've never been stronger, even than this time last year with 3.0!

Dear Heather, today is day 21 of my training with you, which I’m very happy about thank you so much for the great exercise. I’m from Kazakhstan, Almaty❤

Wonderful! Thanks for the upper body burn. Enjoyed the 3 segments with two rounds of each exercise.

So exited for second month! Amazing workout, thank you Heather

The workout was awesome. Thank you, Heather. Your music selection was fantastic too.

I love all of your workouts but arms are my favorite. I can see progress being made, weights added, more grunts. I love it🎉

Good start of the week and second phase! Thank you ☺ ❤

Fabulous start loved all the strength workout.. Thank you 🎉

I'm excited for this next phase of the program! The warm up and cool down were fantastic as always, as was the incorporation of some higher intensity/cardio moves. Thanks so much, Heather!!!

This is such a great program. Can feel my muscles getting stronger by the 5 th week. Thank you so much.

After a 1-week snow trip I'm back at it and ready for this new phase of the program! 💪🏻 Heart rate was up, muscles were burning, and saved it to my favorites! (burned 230 cals on my fitbit)

I've been doing this program and I'm feeling so much stronger! Thank you so much Heather for all you do!

Omg Heather you are awesome! With this moves 🔥 ❤💪🏻 thank you so much

I have always enjoyed your workouts - but this series is amazing. Strength, endurance and encouragement - love it. Grateful for you!

Those side plank raises!! 🔥🔥 Managed to do my first ever proper press ups today!!! Definitely getting stronger

I have loved all your series since I think 2020, but this is your best series so far, and I am truly enjoying it!! I am proud of myself for increasing my weights today!!!