Welcome to today’s full body METABOLIC TRAINING session using dumbbells for resistance. We will be performing compound exercises to help build strength, endurance and balance. Eleven weeks down team and just one more to go – Let’s dive into week number 12! #HR12WEEK #HomeWorkout #metcon
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Equipment Needed:
Dumbbells: I used 2x5lbs, 2x10lbs, 2x15lbs, 2x25lbs, 1x40lbs
Exercise mat or other soft surface. The Mat I use:
Workout Breakdown:
0:00 Intro
0:34 Warm Up
4:58 Circuit One (45s work +15s rest x2)
Lunge, Curl + Press (R)
Lunge, Curl + Press (L)
Curtsey + Lift
Deadlift + Lunge
Side Lunge Hops (50s work)
14:13 Circuit Two (45s work +15s rest x2)
Push Press
Sumo Squat + Deadlift
Lunge + Fly
Plank Row
Boxer Jack (50s work)
23:33 Circuit Three (45s work +15s rest x2)
Split Lunge + Deadlift (R)
Split Lunge + Deadlift (L)
Curl + Press
Plank + Squat Pulse
Ski Jump (50s work)
32:43 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
38 comments
Aquí estoy !!!!!! 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻 saludos 🥰🥰🥰
Still here😁💪
This program has made me rethink how I workout and leave my comfort zone. Thanks for the push Heather🤩💪
Yeahhhh go go go 🔥🔥🔥 sensei 🙇🏻♀️
Let's go 🙌🙌 Week 12 we are ready 💪💪 I feel like I'm going to want to dance the music sounds awesome 🤩 Thank you so much HEATHER 💖
Im in!! No way this is our last week!!Thank you Heather, you are the BEST!!
❤❤❤❤❤❤
Happy Sunday!!❤❤
I missed it. When will the next one start?
My very! Very! Admired, beautiful and always elegant my Couch Heather🙏🙌💜
I had already written it, but I repeat: There is no way to thank you for your time to structure this great work you do for your followers 🥰🙌
You give us life, you give us joy and strength to give our best in each circuit, perfectly structured so as not to hurt us, and perfectly work each muscle💪
Most importantly, my brain is oxygenated, receives pure dopamine and works attention, laterality and coordination.😍 God! I don't know how to thank you so much 😘😘😘
These 12 weeks have flown by and I’ve gained so much strength and balance and flexibility through these routines. Thanks very much Heather! ❤❤❤
I'm happy and sad that we are at week 12!
Amazing 🎉🎉🎉
I’m right on track. I’ve Been doing all of these awesome workouts. Again I’m feeling sad as it’s the last week. You have spoiled us with new workouts 5 days a week. I’m so grateful for this free program. ❤
All the same moves nothing new 😅
Woo! Actually bored on my rest day lol …Soooo I'm gonna do this. Let's see out our final week with a bang friends! Let's get to work! X 🙌🙌💜💪
This popped up just as I was deciding on which workout to do today. Perfect timing and what a workout. Those split lunges!!! ❤
Still here and can’t wait!
Is it the last week??? Ohh no ! Don’t want this to end .
Could i just do this on repeat, starting from day 40 instead?
Love the met con series. Feel stronger and can see some definition starting to happen but not there yet .
Another winner Heather!😊
I can't believe this is the last week 😫
Congrats Heather!!!!!
Cannot wait to do this workout tomorrow!!! ❤❤🔥🔥🔥
Heather you are the best. Love Wes xxxx ❤️
Can´t believe we just have one week left! this workout has been amazing, thank you! Love from Costa Rica!
What a way to start, those split lunges are amazing for strength and balance. Can't believe it's been nearly 12 weeks!
Still here! Let's go week 12!
It’s so amazing your on Day 36!!!!
Still here Heather 🥰…..this is the first programme I’ve stuck too & I can’t believe it’s the last week 😔 I only found you last august & have only done your calendar workouts until this one. I’m currently looking through which one to do next as I want to continue this amazing feeling your programme has given me…….thank you, thank you, you’re absolutely amazing! ❤️
These 12 weeks have been so fun! I’m still here Heather! Only a couple workouts I missed to go back to at the end!
Loves doing this program with you & the team! ❤❤
Welcome to week 12
❤❤❤
Still here 🫡
Week 12…woohoo!! Let's crush this last week everyone!
OMG!!!! The Final Week!! Can you believe it???? Thank you so much Heather!!!! Amazing program 👏 🎉❤️💪🔥💪❤️
Week 12!! Woohoo!!!💪🏻💪🏻💪🏻🙏🏻🙏🏻🙏🏻
Cannot believe we are here at week 12!!! Have loved this program so much and can’t wait to get to day 60. Thanks Heather for once again delivering an amazing program and helping all of us stay active 🤍🤍🤍
Still performing with you from Tahiti!