Week 1 Day 1 // Full Body Workout – No Equipment



Ok guys here is Day ONE of my Free 12 Week Workout Plan! We are easing into things with a full body workout. No equipment needed today we are just using our bodyweight for resistance. Of course if you want an extra challenge feel free to add dumbbells to this one. We’ll start things of with a warm up, dive into our full body workout and then wrap up with a cool down + stretch. Be sure to comment below to let me know when you are finished. Let’s do this!!!

Breakdown: Two circuits x3 rounds of each. 30 sec work + 10 sec rest
Equipment Needed: exercise mat or other soft surface.

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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

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46 Responses

  1. Enas Mohamed says:

    i did it . great workout

  2. Lolo Magosi says:

    The workout was amazing. When I first started I was like I got this, however 10 minutes in I was already dripping. Tired and fabulous

  3. Great workout I was not expecting to sweat this much!!

  4. DONE! Dripping in sweat …. lol

  5. Tough but efficient exercises. Thank you Heather. I miss your videos. 🙂

  6. 08Neighbor says:

    Finished, but a day behind!

  7. Ka Ying Moua says:

    Got thru workout w/ my own rest here/there to catch my breath or for a drink, but continued after few seconds. Going to next video tomorrow, not gonna redo this one. Hopefully can get thru one whole workout soon w/o my own rest… sweating… feels good though.

  8. Freakin did it! Im sweating hard

  9. Cindy Brandt says:

    Awesome! Great way to start by strengthening lower back!

  10. Done!! Although I’m a bit crazy and threw in a 20 minute strength circuit in between the two parts 🤭

  11. Had such a great workout, Heather! Thanks much for this awesome workout!! Looking forward to smash this journey with you all!

  12. I am a day behind, but better late than never!
    Love the ease and accessibility of these workouts! I am hoping to see more time spent on the cool down or even an additional optional cool down for those that also want to increase flexibility after these amazing workouts:) Thanks Heather!

  13. Shanna Gould says:

    Great workout, the more challenging moves were easy to modify and still easy to follow along. The only thing I can suggest for future videos; is in the warm up and cool down say what the exercise or stretch is, like in the rest of the video. Overall enjoyed it!!

  14. Awesome workout!! Finished Day 1 but a day behind..

  15. acos aguilar says:

    I just did my first sesh!! 🥵🥵😍😍 thnks HR!👍🏻

  16. Tina Marie says:

    I skipped this yesterday because I wanted something harder. Today I was wanting something lighter…. This was not it!! 😂😂 I'm dying, but I love it.

  17. Bree Rose says:

    Love THIS! Love YOU! I'm back from holidays and committed to the next 12 weeks with you and our fellow fitness enthusiasts! Thank you so much, Heather, for giving us this gift as we start a new year AND decade! ❤️🔥💪💯😊

  18. Sweat Sesh for sure! Plank-jacks nearly did me in!! Post-workout cooldown was worth the effort! 💖💦

  19. Gertrud says:

    I had my first Day on Tuesday the 08. January- it was challenging, but i listend to my body and did some modifications. Thank you Heather for your Great work! I will keep going. <3

  20. That was cool! Loved the intensity of the repeats and short breaks between each set.

  21. Cori Goff says:

    Thank you so much for sharing your gift! I love how easy it is to follow along and the time goes by so fast. Working out in Maine!

  22. I just started the challenge today but I'll try to catch up this week. Can't wait for more to come ❤️

  23. I enjoy it with Warm up and cool down ‘ it s perfect!

  24. I just did it and I'm sweating , proud that I did it all the way through respecting every move.

  25. Adrienn Papp says:

    Thanks Heather from Hungary!:)

  26. Chery Haynes says:

    Omg..work out complete…didn't think I would survive 💦💦

  27. First day done! Great, loved it!

  28. Finished it 👍🏼😎
    Hope you had a great Christmas and New Year 🖤✨💥

  29. tommy Ross says:

    WE LOVE YOU HEATHER!!!!!!

  30. Mariza Perez says:

    I've never been so excited to start a 12 week workout sesh! Thank you for all the amazing workouts, including this 12 week program! Heather, you are simply, THE BEST!!

  31. Jane Beckett says:

    Excited to spend the next 12 weeks with y'all! Go squad ♥

  32. Saide Sak says:

    Loved it 💙 will continue with next days. Your videos are plain and to do point. thats why it works and i enjoy a lot.

  33. Sophie Marks says:

    Oh Heather ❤️🍑😜

  34. Done! That was awesome!

  35. Didn't realize how much I was sweating until it was time to rest. Looking forward to day 2!

  36. Thanks I like it 🌹🌹

  37. I love it when you include the warm up and cool down sessions 💕

  38. This was great- I’m one day behind but I’m getting caught up! Loved it and agree with other comments -by 3rd time doing chair pose I was shaking! 😅

  39. Monique says:

    Great Challenge. Thanks Heather for your continued workouts your fantastic xxx

  40. This 12 weeks is just what i need to kick start me back into it all,
    😍😍😍💪😘😘😘
    I do not know how to speak or write in English but I am using a google translator to thank you, I am the mother of 3 boys and where I live there is no gym so I thank you very much

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