The HR12WEEK 3.0 Free Workout Series starts now! Day 1 is a full body MetCon and it is the perfect way to get this party started! This metabolic conditioning workout uses dumbbells and compound exercises to deliver a killer full body session. For more program details be sure to visit to download your calendar and free ultimate training guide. I can’t wait to spend the next 12 weeks with you team. Let’s do this thing!! #HomeWorkout #metcon #hr12week #workoutplan
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Equipment Needed:
Dumbbells: I used 5, 10 & 15lb sets and a single 25lb
Exercise mat or other soft surface. The Mat I use:
Workout Breakdown:
0:00 Intro
2:15 Warm Up
7:20 MetCon Circuit One (45s work + 15s rest x2 rounds)
Push Press
Jump Squat
Lunge + Curl
Hi-Lo Swing
15:34 MetCon Circuit Two (45s work + 15s rest x2 rounds)
Deadlift + Upright Row
Hop Over
Kneeling Press Combo
Squat + Cross Punch
23:49 MetCon Circuit Three (45s work + 15s rest x2 rounds)
T-Push Up
Cross Climber
Wall Sit + Curl
Hip Twister
31:49 Cool Down & Stretch
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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
24 comments
23:43 this is the ones I am not a fan off. I’m not strong enough. What else can I do 😮
Done!! Such a great workout! Had to modify some of the workouts but excited to see my strength go up over the next 12 weeks! Thank you for such great content!!!
I am so excited for this program! I love this last year and cannot wait to see what you have planned for teh rest of the program.
Day 1 complete!! Ready to take on 2023!!
Killer one!! Can’t wait for legs tomorrow!💪🏼
Thank you for this! So excited to start the New Year with your program!!! Happy New Year!
So excited for another 12 week program! 🙌🏾 I’ve been so bored with my excercise routines as of late, so I’m looking forward to seeing what you come up with! 😅
This one had me short of breath, dizzy and feeling I want to vomit. I'm so unfit
I am starting this as I enter my third trimester 🙂 I'm excited for this to keep me going on my healthy pregnancy journey.
This was just what I needed to get back in the groove of things. Looking forward to the rest of the workouts.
Love the longer warm up and cool down!
Day 1 done!! ✔️ it was hard! But I loved it!
So excited for this! Best thing to happen to in 2023 so far!!!
doing this because i suffer from severe social anxiety and i can't go to the gym, but i need to take care of my body for my mental and physical health, so thank you so so much 🤍
also, thank you for structuring the workout this way, it's much easier to follow it when it's like this (in rounds) rather than when they're all different exercises ^.^
-day 1 completed 🎗
Now that's how you bring in a New Year!!! 🤗🌟❤💥💯With an awesome Heather Full Body MetCon Workout!!!! 🦵💪🏻YES!!!!! Thank you Heather for your commitment to keeping us, your YouTube team, healthy, strong and happy with these incredible FREE workouts!!!!! So grateful for you!!! 🙏❤ Let's do this team!!! 🤗
Awesome workout Heather!! So excited to start 2023 with this program!!!! Thank you!!!!
Am super excited for this 12 weeks programme.
I am here and determine!
Oh my God I'm so happy to start new year with your brilliant trainings 🤩 I was doing challenges 1 and 2 in 2022. And I'm excited to start new challenge now 🤗 You bring lots of positive vibes to my life 🔥 🙌 ❤ Very grateful for discovering you on YouTube one day ❤ Happy 2023 🎆
Yeah, can't wait 🥰
What an amazing way to start the year 🔥💪🏾♥️ Happy New Year everyone and thanks Heather 🙏🏾🙌🏾🫶🏾
I did it! Thanks for putting on this great challenge! My son is hooked on your workouts and YOUR videos was key in him preparing for Navy boot camp. I am 52 and I can't do all of it but I am in the game and will force myself to do this!! I love the way you make sure we don't get hurt from your workouts. Thanks again!
Day 1 DONE🥵 Great workout 💪
Happy new year Heather. This was brilliant. Thanks so much.