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We are targeting the upper body in today’s chest and back workout! Build strength and tone the upper body with 4 sets of today’s chest and back exercises. Let’s finish off week 7 strong team!!
Breakdown: 10 reps x 4 straight sets
Equipment Needed: dumbbells, stability ball + exercise mat or other soft surface.
*Dumbbells are always optional. You can add them or remove them from any exercise. You do you! 🙂 Choose a weight that is challenging but allows you to perform each movement with control and correct form. This weight will be different for each individual! 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.
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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
40 comments
I just want to thank you again! I am doing the 12 week program a second time around as I completed this last year and am now doing again this year. I love it! It has been my favourite program and has helped me soo much both times 😊
Happy Friday! 🙌
woohhhooo done WK 7!!!!! WK 8 here i come!!!! Thank you HR!
Ok, so… I am stronger then I have ever been before and my back is toned… like… what… Since childhood I have been dreaming of being able to do a cartwheel and a handstand. Who knows, maybe I will have the agility and strength (also the mental one) to do it! <3 Thank you Heather!!!!!
Week 7 done 🔥🔥🔥
5.14 2021 ✔️
Heather, I just did a 30 minute HIIT workout and followed by this and I feel like I worked out! Would you please make more of these types of videos; more reps light weights that targets muscle groups? I appreciate all of ur videos! Thank you!
Wk7 D5 Done! Five more weeks to go. It feels like its getting harder per week I can’t wait to finish this 0program! Thank you!
ohh yeah, still is a challenge my armmmmmmmmmmmmssssssss! 😉
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Shoulders are certainly burning.
Just happy muscle has memory! I love your workouts!
Week 7 in the books! I definitely felt some burn in places I never have before! Way to go to everyone that has got6this far! Also thank you Heather for these free amazing workouts!🏋♀️💝
I just got my new yoga ball and it makes the exercises much easier
I lost it at the t Jack’s. I simply couldn’t do them and totally lost my forn
I really needed my arms shaking like this!!
week 7 done ( had someone notice results this week and ask if i was working out – good sign) haven't missed a day!
Today I finished Week 7 on my beach vacation!!! ⛱ Found a spot in the beach house and got it done … boom! Thank you for these videos!!!!
Week 7 Doneee! Pushed myself on the mat today as body was sore from the earlier workouts! 5 More weeks to go 🙂
Week 7 Day 5 completed!!✅ 4 more weeks to go!!! 🥳🎉💪🏽
WEEK 7 DAY 5 done!!!! WHAT A SESSION!!! Loved it so much even though it was taking my soul out of my body!! Also, I did all the burpees today, didn't miss even a single one!! Yass!!
(my arms and hands are shivering even while typing, god knows what will happen when soreness starts kicking in!!)
Loved it 💪
Finished!
Great workout. Had to skip one lot of pushups with dumbells
I think the background music was teasing me! During the scapular squeezes, just as I was thinking it, the lyrics in the song are: "I don't know how much more of this I can take" [yes my arms were dying!] … then "I'm pretty sure you'll ignore every move I make" [just as the countdown seemed to be so much slower than each of my moves!] 😉
R3W7D5 ✅👍🙏🇫🇷✌️🏋🏻♀️💪💕
One more week done! Super! Thanks for the free videos, Heather!
week 7 done and dusted
Here for round 2. I can’t even believe how much more I’m lifting than round one. And my body is so much more toned. Thank you SO much, Heather.
I am so glad that I reached week seven and I’m so excited To complete it as well 😍
Done!!!
Yaaaaaaaaaaaaaayyyyy!!!!!! Week 7 done ✅ 🥰🥰🥰
R2; a great workout; made some modification; still got a great workout and burned some calories. 🥰
Week 7 done! 🎊 🙌🏻 Only 5 more weeks to go 🥵
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Woohoo week 7 complete. Thank you Heather I enjoy the different workout sessions. Keep it going every1 week 8 next week Yes feeling great
Thank you for the workout video! Week 7 Day 5 -> done!
I'm done. 😀
Wow! Fantastic thank you
I had a major win this workout. I finished most of the exercises before Heather except 2 which I was behind her.
It seems through this program the warm ups and cool downs are less and less targeting the muscle groups actually used in the exercises. For anyone else reading, I highly recommend to do your own warm ups & cool downs targeting ALL specific muscle groups you'll be working…