Strength Workout #4


F45 Cupertino Home Workout 4 -Strength/Panthers

Video taken from the channel: F45 Training Cupertino-Vallco



Video taken from the channel: Heather Robertson


Upper Body STRENGTH workout // With Dumbbells

Video taken from the channel: Heather Robertson


20 Minute at Home Flexibility Workout | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer Day 4

Video taken from the channel:


Week 4 Day 4 //Total Body HIIT CARDIO + ABS // Power + Strength Workout

Video taken from the channel: Heather Robertson


Week 4 Day 3 // Full Body Strength + Cardio Workout

Video taken from the channel: Heather Robertson


Week 4 Day 1 // Full Body Strength + Endurance Workout

Video taken from the channel: Heather Robertson

Week 4: Four-day split: Full body; Week 1: Whole in One. You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing. The 4-Week Workout Plan to Gain 10 Pounds of Muscle Building mounds of new lean muscle means hitting the weights hard.

This month-long program will have you doing just that. The workout below is a 4 day upper/lower workout program that utilizes only machine, dumbbell, and bodyweight exercises. Perform the workout program for about 8 weeks – at that point, you can progress to a new workout program. Planet Fitness Upper Body Workout A. Join Africa’s # 1 market place for fitness, wellness, gyms, studios,trainers and professional service providers and be discovered by fitness and wellness enthusiasts.

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Club4Fitness partners with Les Mills to bring you the best scientifically-designed workout classes around, including the wildly popular Body Pump workout. After getting the muscle tone you want from Les Mills, you can also get your desired skin tone with. Fitness Blender provides free full length workout videos, workout routines, healthy recipes and more. Popular strength training programs include, for novices, GreySkull LP, StrongLifts, and GZCLP and, for intermediate/advanced athletes, nSuns, Wendler 5/3/1, and the Texas Method. These are tried and true fully body training plans that will help you get stronger by exposing you to heavy weights and letting you add weight on a regular basis and.

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List of related literature:

Circuit training does a decent job of building strength, and it can be a good substitute for an aerobic workout, especially if you start and end with a fairly long aerobic warm­up and cool­down.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To tap into a great array of strength-training exercises, cardio-workout ideas, and motivating tips, check out the complete exercise library at

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

As you feel yourself getting stronger, add 2 reps every week until you are doing a total of 20 reps for each exercise (10 on each arm).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some examples of traditional strength-training exercises are overhead press, bench press, biceps and triceps curls, leg presses, leg extensions and curls, calf raises, and abdominal crunches.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Strength comes from muscle resistance exercises—like simple calisthenics, push-ups, pull-ups, and sit-ups, and from working with weights.

“The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change” by Stephen R. Covey
from The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
by Stephen R. Covey
Simon & Schuster, 2013

Strength-training activities, such as lifting weights, at least two times a week keep your body strong for sports and everyday living.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

The most common exercises for building strength are squats, lunges, push-ups, etc.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

A common strategy is to divide the program into upper body “push” exercises (i.e., chest, shoulders, triceps), lower body exercises, and upper body “pull” exercises (i.e., upper back, trapezius, and biceps).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

One-repetition maximum lifts and stroke-simulated pulls on a swim bench are excellent for evaluating changes in strength.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Strength Training for Women.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • omg I needed this, just started a workout routine and the lactic acid was killing me! After doing this total body stretch I feel so much better! I feel like I even have more energy! So awesome!

  • This is not only a fantastic strength training program(I have done several of your workouts), but I love that you have taken an initiative to help so many women have an opportunity to take care of themselves and their health! Black women especially and those who cannot afford trainers or a gym memberships! Thank you!

  • Hi Heather Robertson

    Can I do HIIT after strength training in morning?

    Or want to split only morning hitt & evening weight training?

    As my goal is to weight loss & fat loss

    Looking forward to hear from you…

  • W4d4. Here we go. I still can’t do A push up but it’s all good. I actually am scared when she does it cause I can’t even get myself down. No elbow power at all

  • It was remarkable workout. This exercises are already familiar over three previous weeks but its combination of this workout is really arduous��������
    I have weak arms and I did incredibly tough exercise ” T Raise Combo”.
    However I feel that I getting stronger, more enduring and my muscles increase ��I appreciate your perfect work, Heather like the Trainer ������

  • I can’t do one proper push up. I am hoping to get there soon with your workouts.
    Your videos are perfection!!! Gets to the point, with a clock, perfect rhythm, perfect steady pace… love love love ❤️

  • Flexibility is something we should definitely all concentrate on especially for the later years of our lives in order for us to have mobility, as a former dancer I needed to be really flexible, but I’ve never stopped stretched since my dancing ended because it’s become a part of my life if you’ve never done a stretch or yoga class before, I have the perfect beginners workout “stretching for beginners” to get you started and plenty more

  • I am just sooo happy about your 12 weeks program I can not put it into words how perfect the exercises fit to my prefered level of workout! Its always a perfect length and not too long so you are always looking forward to the next one:) I tried so many different programs (even paid for some) but I never felt so good and connected to a “trainer” like I do with you <3 Keep going and make us all even fitter and happier:)

  • Thanks a lot that I discovered your channel
    I’m a big fun and follower of you from now
    Your giving such a great workout
    So impressive

  • My wife and I have been following this program from the beginning and it’s amazing. She got into a minor car accident and had to miss this one and might miss a few more. Do you suggest she pick up where she left off? should she go back to some earlier workouts before progressing? We appreciate all that you do. Thanks.

  • I’m SO happy I found your workouts! I’m getting all the ladies in my family on board to do your kick ass workouts with me and without fail you kick our butts but it’s always such a rewarding and great workout! THANK YOU ������‍♀️

  • I know everyone has a unique fitness level, however, I am wondering what size (lbs) weights you are using? The larger dumbbells look like 20-25lbs? Could I use a kettle weight for the squat and deadlifts? Thanks:)

  • More stretching real time like this. Maybe some foam rolling too For some reason i wont do either until a real time like this video.

  • Can’t Believe I’m already at week 4! Thanks Heather. This challenge has been great for me and a motivation to wake up every day ❤️

  • The sumo squat stretch on minute 07:12 doesn´t make sense, it isn´t really a stretch, at least the way it is being performed on the video. One should go all the way down, almost sitting, and opening the legs with the elbows pushing them outwards.

  • Im weng 50 yrs old from phil.ur workout really really grate!!! I luv it!!!❤️❤️❤️ sooo perspiring and its sooo amazing!!! More power and good job!!!

  • Really perfect, I feel always good after this stretching. Somehow it’s always easier to breath after it, thanks a lot for that video:)

  • Thanks, Heather for another great workout! I left for a little while trying other channels but coming back made me realize how awesome you are. I love the repeat workout, it allowed me to focus on my strength training and not on my knee pain. Please keep the repeat workouts going. Thanks again.

  • WOW that was a killer! If I were to quit it would be after this one. I just needed a few more rests, those were long circuits. They were hard but I loved all the moves except the burpees 😉 of course

  • Love your workouts, I am afraid to say this bc so many people like it, but I hate the music, it al sounds the same, the entire video, it is just not pleasant, can you choose different music, at least in some of your backgrounds. ��

  • I love these workouts! But my gosh did I feel this one! This is my second attempt at week four (had to revert to week 3 for days 4 and 5 last week), please tell me I’m not the only one who sometimes does that?

  • I’ve started working out with Chloe Ting’s videos on 28th March and then slowly progressing to Pamela Reif’s and now to Heather Robertson’s. I’ve lost around 8 pounds in 3 months time. I know it’s kind of slow because I still crave dessert and sweet stuff LOL. But honestly these women’s videos are amazing because although it was only 8 pounds, I can already see my waist and also my tummy has reduced A LOT!

  • Week 4 Day 1 DONE! Missed two days because I was sick, so decided to just skip and FINALLY move on to Week 4! So out of breath but I’ve found my flexibility has improved which is cool. Awesome workout Heather!

  • toughest one yet! I really had to practice some mind control here, was sooooo close to giving up halfway. legit had conversations with myself to push through!!

  • This second workout for me ( week 4,day 3) from Heather’s Program 12 week, which is hardest in the whole.It is similar to workout day 2 week 4. Both are incredible tough.������❤️
    I can’t select from this workouts very heavy exercises. I seemed I came through trials of this workout but I was sweating again absolutely ��
    Although I remembered 2 exercises: ” Rear Delf Flys” with weights (arms will be strong ����) and “High knees”(legs will be fit��)

  • I never looked so forward to doing abs before! That cardio circuit was intense. I needed to take rests but powered through. I fit in my shorts that were too tight last month just doing this program without changing what I eat so thats a great motivator for me. week 4 day 5 tomorrow, woot woot!!!!

  • I could hardly do this workout. Soo hard. I did alot of easier no jumping no weight alternatives. I hate to see what is tomorrow. I may have to back up a week or two and get stronger. I don’t want to think about week 12….

  • Dig the repeats… helps me work on my form. This work out actually made me sweat my tail off…. even though it’s not aerobic. I’ve been out of the game for a bit though, so with time I’m sure it’ll get easier.
    Intending to add this to my weekly workout shuffle! Fast and effective! Thanks ��

  • That was super super super chalenging, long set it is a bomb. thank you so so much for inspiring me every day. i absolutely love your workouts, you are the best

  • What is the song that is playing exactly at this moment anyone knows please please? Been dying to know! TIA

  • another killer workout. Love your format of no talking, only a timer, steady music, basic training, and challenging workouts. You are the best!

  • what would happen to a random overweight middle aged person, doing this stretch exercise twice a day for a few months? can he/she see significant results?

  • been doing a lot of beginner videos to boost my strength and wanted to do a harder one. had no idea how hard it would be it kicked my ass!!! but feeling very calm and strong afterwards thank you heather

  • I really loved that work out, not sure if my ball and I are friends yet, but we seem to be friendlier that 2 weeks ago. Could be hope for at least being colleagues. lol. Feeling a bit guilty as had to miss out on my Friday work out last week.

  • This ant for me, can’t relax with this music in the background. Trying to relax and stretch and i feel like im at a crap bar somewhere ��

  • Heather, I start every video of yours with “I’m going to do this no problem, I’ll probably have to tack some extra exercises at the end”. ummmmm… NO! I am always so sweaty! You really know how to pack a punch in 30 mins!

  • Hey Heather all the way from South Africa ����. It’s shocking that I’ve made it to Week 4 Day 4. But I’m so committed and will do it till the end. I look forward to these workouts every morning and true I sweat bucket loads �� with every workout. Thanks for this. I’m sure by week 12, I will be super strong ����

  • yep, youtube ruined my favorite workout video with ads. i skipped six that played right in the middle of transition periods and sets.

  • Dang it, I was going to link this video for one of my middle school class but you cuss in it. I mean I didn’t mind it but I sure I would get comments from a students or more so a parent! Other than that, great video!

  • Isn’t modern tech amazing?
    The way they can splice video of a long socked cheerleader from the 21st century with an oiled up jock from the 1920’s in that funny, sped up moving 16fps projection is incredible.
    Thanks for the hilarity.
    Ps. “I see sweat coming down”. That woman is obviously psychic. But she already knows that.

  • that was a great one! thank you Heather. some workouts felt very repetitive and even made me dislike you a bit (lol) cause they were too rough but this one was well balanced. i guess alternating between jumping and working on the floor works best for me. i wasn’t bored.

  • Arghhhhhhhcouldnt do the burpees push up thing and the air was blue during that was shouting at Heather HOW DO YOU DO THAT? She makes it look so easy but my body just doesn’t want to snap up and down at all! ��

  • Whow, that was TOUGH! I struggled through this after a long weekend of indulgence. Need to eat really healthy today and get back in gear tomorrow!

  • The first 15 minutes I was about to stop.. but after I heard the cool down music I started to believe in my body! I DID IT! Thank you for making my body stronger every day ��

  • Week 4 day 3 completed! I have noticed that over time I am better at high knees. Although I have been working out for years, I always avoided high knees and now I feel more agile and I am not avoiding them!

  • Me: quickly check for tomorrow’s workout says KILLER…. Like whaattt?? Is this not yet the killer?? Feels like my first day huh.. but HEATHER is so empowering ������ she’s an angel….we can do it guyz �������� thanks Heather.. love lots from PHILIPPINES ❤️❤️����

  • Just did this stretch workout! I feel soooo much better my body isn’t as tight as going into the workout. Thanks for sharing. I weighed 399 and I’m down to 371 this morning.

  • Thank you Heather!! I love HIIT workouts and I came across your page a few weeks back and haven’t stressed about a workout since! I just come to your page and click on the next workout! All have been amazing, easy to follow, and really clear my mind with what’s going on in the world right now. So Heather, thank you for these workouts! This working from home, mom of 2, is VERY thankful!!!

  • I love this workout and have done it many many times. It would be wonderful if you would do another similar one, please:) Thank you for all that you do. Love your videos…the simplicity, the calmness, the aesthetic. Mahalo and aloha.

  • i love this lady! she reminds me when i use to train in college for sports. the way she speaks motivates me and knowledgable in her movements. her training really gets me into the mode of working out for performance rather than just physique. thanks for sharing!!

  • Hi I discovered a place where you can find great deal of new meditation tips available online. All you have to do is type: “MindYoga4U” in Google. It will be very useful for you.

  • Just when I think I’m going to buy heavier weights for an HR workout…I change my mind:) Heather knows the perfect combinations to push your muscles. Ive been a long time runner and used to go to the gym at least 4/week before the covid. Heather’s workouts have helped me stay on course with my heath giving so many different workout options that keep you coming back for more. Thank you Heather!

  • Why is Michael’s face dry, yet his body looks like somone oiled him up like he’s going to the beach. Kind of unnecessary. Video content is plenty. Grease?? Why??

  • I followed all the way and I feel amazing, had this back stiffness for a while and doing this stretch my first time helped me a lot…Thanks guys, IAM going to subscribe and follow through

  • My career in athletics (coach), fitness (personal trainer), and wellness (corporate supervisor) ran from 1973-2016. I know a good professional from one that is not so good.

    Ashley is a good one. I am retired, but still workout regularly. I design all of the workouts for my wife and I, but we use Ashley’s core and dynamic stretching routines. They are done very well, and it is clear to me that she always has her audience in mind with her instructions and implementation.

    But, what impressed me most, and what says all that you need to know about her is how she dresses for these videos. She is clearly a very attractive woman, but what she wears is designed to take the focus off of her and directs it to the workout.

    This may sound bazaar, but it is very important. Take notice of this whenever you watch a training video. If the instructor is a well built man wearing a tight, sleeveless top, or, no top at all; or, the woman is wearing tight shorty shorts and revealing sports bras…stay away from that video.

    Why? These instructors miss the fundamental quality of being an effective fitness professional: it is not about you. Think about the affect that this has on your audience. A man with a belly and 40 lbs of excess fat is easily discouraged when he is standing near a sculpted Adonis with 6-pack abs. A woman whose body has seen the effects of 6 children, and is self conscious about her lost youth, will shy away from standing near a scantily clad fitness beauty.

    Lastly, I wish that the men would put on a shirt. In my 43 years I have never worked in any environment that did not have strict rules on this. Some of the more exclusive clubs did not even allow tank tops. Why, then, are the men always bare chested? In training videos functionality comes before aesthetics. More accurately, aesthetics is the result of functionality. It would mean more to the efficacy of a training video to have an average man or woman performing the movements. Face it, Ashley’s subjects are not average. They are a model and a professional athlete.

  • Today I did Week 4 Days 2,3,4. There were SO many jumps.:-( My knees and ankles are not happy. Looking forward to phase too and for more strength!:-) I want to build some lean muscle. Thanks for the workouts!

  • I’m so proud of myself to making it this far, a little discouraged that I haven’t really lost much but I do feel way better and more energy. Eating healthier also been hard but I am seeing that I crave different things and less junk. So I guess it’s the little things ��

  • Thanks Heather! Another great workout. I appreciate you and your dedication to fitness. If it wasn’t for you during gym closures due to Covid, my husband and I would be big blobs on the couch!!!!

  • When does everyone start seeing a physical change in their body? I’ve noticed my pants fit better and im feeling stronger through the workouts but I havent seen a change in my appearance..

  • Why the f..k isn’t “Day 5” the next one? Where is the logic in watching “Day 3” after “Day 4”? This is happening with every video of this series. WHY YOUTUBE? WHY?

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • I feel so disappointed with myself I manged to do 1 set of the first part and the rest�� I hope tomorrow I will feel much stronger

  • So I just wanted to say I am loving this program!! I always look forward to my workouts each day and my body is slimming down and toning up!! My legs are stronger then ever! Looking forward to the rest of the program!! Also this week I feel them getting a little tougher which Im loving also! Thanks Heather!

  • This vid is great ��unlike a lot of other stretching vids they don’t do upper body for some stupid reason. Everybody should do the upper body it’s just as important as the lower body

  • I don’t comment on videos often but I just had to come and say that I LOVED this workout. I haven’t been in the gym for about a year now and have been doing a lot of cardio style body weight workouts at home but this workout made me feel the strongest and most confident I’ve felt in a long time, thank you heather!!

  • Wohoooo Week 4 Day 1, completed!!!
    I don´t know you, reader of this post, but I am super pumped… I managed to do 10 triceps push ups (my knees in the floor) but the first day I would only do one… barely… and with terrible form and very shaky everything.
    I am ready to get through this week!
    Best of luck to you, your path is amazing and is definitely worth it!
    BTW: I still do a lot of modifications, but I will get to it!

  • i have been following you for over 10 months or so now and I am very grateful for your videosthey are effective. It always makes me feel that I have done a good work out. I watch other videos every now and again but by far yours is the best.! a big thank you heather. You are awesome.

  • Does anyone else find this really hard when they have their period? I really struggled through this today feeling very lethargic! Any tips from anyone who’s had the same issue would be gratefully received ����

  • Hi Heather!! I’m enjoying very much your program. It’s really good!!! I have a question, what can i use at home to replace the fit ball???

  • I’ve never been so happy to hit the cool down in my life. This was was sooo physically and mentally challenging! @jessica smith FACTS

  • This was one of the most intense workouts so far!! Those burpees and sumo squats!! Wow! Thanks Heather for always mixing it up and keeping it interesting!!

  • I enjoy your workouts so much, I hardly missed one this month. Who needs gym subscription when we have Heather! Thank you for keeping me motivated and happy:)

  • I love your format and your pace! And I love that you don’t talk through the entire thing! Let’s me focus on the movement. Music was good too!! New subscriber!

  • I loved this workout today. Just when it got really tough, Heather would give us a slightly easier move so we would believe we could go on. I could also totally tell how this program is making me stronger. Heather is amazing!

  • So sad. I only have 1kg dumbbells. Excited to have the one your using������ I will buy when I do have the money. I am 84kgs and love your workouts. Since quarantine days been doing them, especially the standing about workout�������� more standing workouts please������

    Go heather����������

  • I mean abs. Here is how it goes. Like before no rest and 30 seconds work. Literally no rest. You can do it. Remember how it goes. 30 seconds one exercise, then keep doing that with no rest!

  • I’ve been doing these workouts with my nephew and he’s like “She makes this looks easy”, and then I look over and he’s red as a tomato and dripping in sweat. �� I’ve never stuck to a workout for this long. Sad but true.

  • First time doing this one. It’s really good. I liked that it was all weights. Short great Wednesday workout. Monday’s are for heavier. Notes for myself. Little over 100 calories 147 Hr.

  • Great burn for upper body. My arms and shoulders are on fire �� combining this with your killer 35 min leg workout which the name says it. It’s a killer! Good Friday combo HR 134 not bad for zero jumping strictly weights.

  • I hate repetitive workouts but this one changed my mind. I loved it! Gives me a chance to focus on my moves and doing it right. More please! Thank you ��

  • Sorry to be negative because I love your workouts but the adverts come on too regularly and the last advert came on half way through a set (around 12 seconds into it). It was a floor excersize aswell so I had to stop and get up to clear it. This sort of makes this video unusable.

  • One of the awesome things about this workout is it seems to fly by. Thanks, as always, for yet another complete workout in 30 or less. Love it.

  • 12 week program round 2! Love seeing the progress I’ve made as I go through it again. Thanks for putting together such an amazing and generous workout program! Much love to you!

  • Completed Week 4 day 1!!!! Today felt good. I appreciate when workouts include weights and no weight exercises. This was the right combination for me!

  • I liked the workout but it was hard to keep looking over at the screen to see where we were at on time and what was coming up next. Would also be helpful to talk through proper form.

  • I like it so much that I did 2 rounds of it, total 40 min, I was struggling at the end but I’m proud I managed:). Excellent and essential workouts, 12 sec workout is just right, not easy not tough! Well done

  • This was EPIC! Just finished and I’m so proud for myself! It was substantial harder than the past 3 weeks but for whatever reason my body didn’t need as many breaks as before. I feel 10x stronger and I owe it to you! Can’t wait to keep this journey going. Much love from Miami❤️

  • This one was the most difficult for me so far. Was sweating after the first set. I feel like I worked hard on this one but burnt the fewest calories compared to your other workouts. I wonder why that is? Anyone else?

  • I love your workouts, I have seen a good results since the lockdown. I’ve tried many different exercises in the past nothing happened. Thank you so much. X

  • Just the same Heather is right wheh she wrote in her explanation “total body HITT is full some killd”.U agree with her absolutely.��

  • Hoolllyyy molly my kidney hurtso much i could not continue i skipped half of the last set to the stretch. I eat healthy and i drank water before starting is this normal?

  • I enjoyed this strength focused workout and paired it with a 20 min FB HIIT and 10 min ab session. Great way to start a new week!

  • Heather, your workouts are amazing!!! I feel so fit and amazing!!! I have lost 15 pounds and gained muscle!! Thank you for your awesome videos!!! I love the variety.