1 Week Lose Belly Fat At Home
Video taken from the channel: Roberta’s Gym
Slim Arms in 30 DAYS | 8 min Beginner Friendly Standing Workout, No Equipment
Video taken from the channel: April Han Fit&Fashion
4 Weeks To Change Your Body “Get Fit At Home” Workout Plan
Video taken from the channel: Roberta’s Gym
Lose 4 Kg In 7 Days Daily Home Workout
Video taken from the channel: Roberta’s Gym
Week 1 Day 1 // Full Body Workout No Equipment
Video taken from the channel: Heather Robertson
Do This Routine Every Morning To Get Shredded
Video taken from the channel: THENX
The Best Workout Routine for Teens (Based on Science)
Video taken from the channel: Brett Maverick
4 Weeks to Health In this program, you’ll get specific workouts and a schedule to follow, with new exercise goals each week. The workouts are simple and straightforward, slowly progressing each week so that you’re ready to move on to more intense programs, taking your workouts to the next level.He’s the author of “End the Yo-Yo: The EAMAYW® System.” For example, if you can’t play pickup sports for a few hours a week, substitute three to five one-hour workouts on a.Your 4 week workout plan at home Four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s ‘as many rounds as possible’ within a set amount of time). Wednesdays and.
Fitness After 40 Means You’re in This for the Long Term. If you follow this format of three days of strength alternating with three days of fitness work, I guarantee you’ll be in amazing shape by the end of the year. But get used to daily activity as it’s the secret to long-term health and fitness.When you do regular exercise, it’s important to take rest days to help your body recover and continue to see progress in your fitness levels.
Each week, adults should get.This helps ensure that you’re fresh when doing your heaviest compound exercises. Weeks 3-4: Intensity Boost. The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity.
Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth).Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet.His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity.Mark is the author of numerous other books as well, including The Primal Blueprint.Goodbye cardio.
When you have a break from exercise, the most noticeable change will be to your cardio, or aerobic, fitness. This is the ability of your lungs, heart, and blood vessels to take in.“My recommendations for the average person looking to start a fitness routine would be to aim for 3-5 hours of activity per week,” certified personal trainer and owner of M.O.V.E N.J Jarrett.
In this plan, your first month of training will be demanding, but not so demanding as to cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle.5 Simple Exercises That Will Transform Your Body in Just 4 Weeks April 6, 2017 by Melissa Bell Leave a Comment While many people choose to go down the road of gym membership, special equipment and supplements, there are also those who like to keep it simple – eat less, but healthy and perform bodyweight exercises at the comfort of their home.Week 4: To Failure You’ve spent three weeks with these exercises, and now it’s time to put them to the test.
To do: Complete each exercise in as many simultaneous reps as possible until you cannot do any more with good form. Take at least a 1-minute rest break, and then repeat with the next exercise.You’ll need a few small pieces of equipment, but other than that, just bring your commitment to taking your health and fitness habits to a new level. Over the course of four weeks, this program will guide you through three workouts per week; at the end of the fourth week, you should be rewarded with impressive strength and mobility gains.
When beginning your exercise program, you may wonder when you’ll start to see the desired results. You may be surprised that you can begin to see results, especially cardiovascular, in as little as two weeks. American College of Sports Medicine (ACSM) studies have.
Want to improve your health? Need to lose weight? This activity plan for beginners, combining running and strength and flexibility workouts, will get you into the habit of regular exercise in 12 weeks.
The plan is structured but flexible enough to allow you to fit the exercise.
List of related literature:
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Lifetime Physical Fitness and Wellness |
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| from Wellness and Physical Therapy |
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| from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body |
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| from Handbook of Sport Psychology |
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| from Fitness and Wellness |
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| from Autism 360° |
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| from Belly Fat Diet For Dummies |
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| from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise |
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| from Lifetime Physical Fitness and Wellness |
275 comments
Has anyone here got abs from doing this if so how long did it take
Extremely saying I used to enjoy doing these exercises and I am seeing changes. Thank you alot������
Can someone tell me if its necessary to do it in the morning? Or i can do it during other times of the day?
I was so happy I found a good video that shows what workouts to do and everything I needed but in the end when u said u need to change it eventually cuz it’s not good I was like ����������
Starting weigt: 111 lbs
Ht: 5’1″ (used to be 98 lbs)
Day 1 ✅ can’t wait for the time to finish
Day 2 ✅ a lot easier than day 1
Note: i exercise at almost the same time of the day (7am), eat a banana or oatmeal 30mins before workout
Day 3: ✅ feels great with all the sweat
Day 4 ✅ workout completed! I can’t wait for that last scissors kick ��
Scale check: 109 lbs (i hate to do the scale check but I’m curious. Though i know sometimes we develop muscles and it’s not seen in the scale) I feel great!
Day 5:✅ feels good it’s getting easier
Day 6:✅ it takes perseverance �� and a lot of motivation
Day 7:✅ the challenge is completed! �� I’ll check the scale tomorrow. I’ll rest for 1 day and continue up to 14 days. I can see I’m toning muscles so it’s great. I won’t care what the scale says anyway. Love love
Day 8:✅
Day 9:✅
1 day break, had 4 cans of light beer ��
Day 10:✅
Day 11:✅
Day 12:✅ 105 lbs
Day 13:✅
Day 14:✅ yeah right. I’m pushing myself
Day 15:✅
Day 16:✅ no access to scale atm. But i don’t care, it feels good��
I’m 16 and still growing so just tryna get some gains I’m semi fit because of all the push ups I do but great vid I’ll be trying it out for a month or two and maybe show the results
Daily 1 hours workout in evening time try do this pls reply
Hi Roberta! Thank you for another amazing weight loss video! I just have one question I’m a 15 year old female who’s just overweight and is 5ft 3 I have loose skin on my arms and I’m pretty sure quite suborn belly fat will it go in 4 weeks or more whilst doing this?? Thank you!
Someone please reply c
I am trying to gain some weight but I don’t like the belly fat that I am having so tomorrow I am going to start those workouts please wish me good luck
I don’t think it’s realized how much this helps, getting into fitness can be very discouraging
I’ve been doing this program for like 2 months I wanna ask if I can train 6 times a week with this program will it be so much?
Thanks i thought that i am too young for it but damn i have a high testosterone level and even i have got beards since i was 11 so i wana know that that can i do work out
For each like is equal to a one second break during a 1 hour workout
Could u be able to do a body weight and weight exercise routine for teenagers pls
They say you need healthy food cap because I know athletes who eat straight McDonald’s Nd look like a baby Aaron Donald…
Omg this isn’t a program for beginners. I’ve been doing HIIT for three months and this first workout kicked my butt! ��
Start from 72 kg
Today 7 days done with this 22,23 mint exercise
With small portion meal no fry
Green tea, lemon, n apple cider vinegar toooo
.
Now my weight is 71.3….71.4kg ��������������
.
.
Feeling sad….
This is so amazing I lost 10kg in one month by doing this �� it really works I was 73 kg now I am just 63 kg! My dream weight is 60kg… It really works ��������
My current weight is 55kg and my dream weight =40 45 kg
Like to motivate.
(Don’t mind this)
1️⃣ST WEEK
Right: 30cm
Left: 29cm
Day 1: ✅
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 1: Was really tired at first but pushed through
Day 2: Really sore from yesterday,but that’s good right?
Day 3: In Pain,but doing better:)
(‘ll keep you guys updated for the other days)
Okay imma try this.
Before:
Left: 27cm
Right: 27cm
Progress:
Day 1: Did it once. My arms hurt.
Day 2:
PS keep reminding me and motivating me pls❤️
What do the numbers after the exercises in the description mean???
Man I tried this it’ only day 1 and I’m sweating everywhere and yes I looked stupid especially with the superman�� and I pause every time my brother walks by thank god he didn’t caught me doing this he probably asking me lots of questions. This quarantine made me do it it’s so boring and I want a glow up
मैं भरत कुमार मैंने एक महीने में अपना 8Kg वजन कम किया हूं। यदि आप भी अपना वजन कम करना चाहते हैं तो इस नम्बर पर फोन करें। 7631143712, 7488045729
Does this really work? Please somebody tell me and motivate me!
hello I’m starting my journey today I weigh 190 lbs and my goal weight is aleast lose 10 pounds or more!!
July 16, 2020: 190 lbs
September (?):???
O God, it’s hard but I did IT �� and i am determinated to keep doing �� tks a lot
Thank you so much for providing such wonderful workout programs. I followed your 7 week plan and now I’m following this workout. I enjoy your workouts a lot. Thanks a lot❤️❤️❤️❤️❤️❤️
I got tired but she’s good I feel the burn because of my tiredness ��
I’m new so I’m guessing more reps mean go lighter and less reps mean go heavier?
Awosomee
Ya ak din mn ktni bar krni hogi ar best time plz?? And is sa almost ktni colories jy gi?
Very useful exercise. By what time we can do these exercise & how many times in a day?
What is Custokebon Secrets? Does it work? I hear many people burn their fat with this popular weight loss diet plan.
has anyone done these and seen results in 1 month, reply if u guys have fr
Hi…i really love ur videos…i am 23 yrs old and my weight is 53kg…i want to keep my body fit and slim..which exercise should i follow…please guide me…. thank you❤❤❤
My weight is 60 kg and I really want to lose some weight. I’ve been doing chloe ting workouts for a month now and I still haven’t seen the difference I want ( there’s only a minimum diff ). I know it takes time but I’ll try this workout and update the results. Wish me luck y’all;)
Edit: HEY it’s been a week already( a little over a week ) and said I’d update my results. Well I only lost one kilogram. But maybe that’s because it’s different for everyone so I’ll keep trying;)
How much rest do we have between each sets? and how much time can you rest after a full round before you go at it again?
I lost 10 kg with this in a month now my weight is 85 I started from 95 kj
No special diet
WELL Its corana time so why not use ur time to make a 4 pack
I started these exercises on 9th july and I was:
left: 30,5 cm
right: 31 cm
now (27/07/20):
left: 29 cm
right: 29 cm
It’s going slow because (I think) I already did gym and maybe my arms were already get used to work. Anyway I’ll keep going on!
Goal I wanna reach: 23/24 cm
Okay it says loose 4 kg in 7 days…
Currently my weight is 68 kg.. let’s see how it goes! My ultimate goal is to reach 55 kg
Since the exercises are heavy…
Replaced with other exercises.
*side deep squats donkey kick
*squat arm lift Plank jacks
Height 157 cm
Current weight 63kg
Target 57 kg
Week 1
Day 1 Done��♀
Day 2 Done��♀
Day 3 Done ��♀
Day 4 Done ��♀
Day 5 Done ��♀
Day 6 Done ��♀
Day 7 Done ��♀
Lost 1 kg.
Can I shorten the rest time? Replace slow burpees to burpees instead
IT WORKS!
For people who are planning to try it, I have been doing it for past 2 months and I will not make false claims like I lost 5inches or something but I lost 2 inches from both my arms. Set realistic goals, it will work.
Ps I also added light weights now.
Did anyone get ripped out of doing just these exercises in the morning?
I will edit this every day
Ages:12
Height:167 cm
Weight:59.65 kg (a holy shittt
Day 1: Successfully done this workout and done [9 warm up exercise before workout](total 45 mins)
Day2: done!
Please like this for reminding me, you guys work hard too!
Imma do this bois. Drinking 1 gallon of water a day, 5-10 almonds an hour, one or no stick of gum and having half the portion of dinner i usually have and added fruits or veggies oh and I’m going to fast for 24 hours every Wednesday and Sunday
Start:170
7/20/20: Look easy didnt start it yet! Did it. Was pretty easy and I didn’t sweat. Is that bad? Anyways I hated the planks bc she’s counts too damn slow. Also I couldn’t do the supermans:(
I looked mad cute ngl so I stopped sometimes to take pictures lol. I was doing everything properly so idk why I was not sweating and I usually do. I might do another workout. Also doing this twice a day. Doing this again I just finished dinner which was a peanut butter jelly sandwich, 6 baby carrots and a peach, NO DESSERT. couldnt do it. I’ma be more tmrw anyway sooo
I’m not eating for the rest of the night
Day 2: 168lbs
I’m actually water fasting for 8 days. 2lbs lighter. My stomach specifically my lower abs I guess u call it is sore. Nothing else.
Day 3:
You already know that he looked all these big ass words up, lol dont blame him.
I have started today… Back tomorrow current weight 52.80
Day 1. ☑️
My daughter recommended your workout and boy it looks easy but I am so sweaty! I will definately be working out with Heather for these next 12 weeks.
I’m not stupid but I guess the reason why I don’t get the best grades is because I go to sleep early? lol
Fist day it was okay I wight 100 pounds but I want to get to 90 or 95 pounds and I am 13 years old and my stomach is fat
body weight works as well been a month and i see change
alot of it
Just finished the first workout! Super excited for the next ones to come
I have yried this and combined with another video, my arm is getting slmmet, I’ve done it 3 weeks
Well I will try to do this everyday, I wanna get shredded as much as the next Boyo so imma do this.
imagine wearing socks in his house
I’d slip and die in seconds
I dont even can do a full Single Set im so weak i need to build muscles just to hold it ��
i better lose weight in a week for ima kms (not really) i did this and i haven’t worked out in 6 months because my softball season was canceled and i am so out of shape i actually died bro. if this works reply please thanks:)
I never comment on anything but to give myself motivation and to keep me on track I’ll update every day like some others. I’ll be doing this exercise with a mix of the tiny waist workout and Chloe tings abs workout + weight training:
Day 1: Yo I’m dying after doing it once. Before quarantine I went to the gym regularly but obviously quarantine got me out of shape lol. Gonna do this two more times but I had to take a lot of breaks in between. \\ this is me after first day. Did three rounds but my last round was super half assed lmfao but I count it ��
Day 2: it was easier finishing three sets because I knew what to expect but still difficult to not take breaks in between longer than he did. Every time he says to breathe I realize I’m not breathing lmfao.
Day 3: it’s getting easier. Done ✅ also abs are becoming defined at the top. Still got a bit of pudge on the bottom.
… kind of fell off in this lol but will come back tomorrow
Im just started this workout today July 27 my weight is 51kgs wish me a luck guy’s�������� see u the result after 7days! I will update u!��
Very helpful. Doesn’t look like a lot but when u start doing it, you feel the pain. Thank u
One of the best full body follow along workout you can find for free. I just started it today, I must admit its the BEST.
Wow I love these workouts �� thanks so much for these. I rly am trying to keep being healthy and I hope this will do just that
If you want more results, just train all muscles in a day, at least 3 times a week.
Hey, I have a question, please answer if you see it, I have been doing this exercises for one week, but I didn’t lose weight, initially, I was gaining weight and then losing it after, making it same as before, I saw your another 7 days lose 4 kg video, should I continue with this video or should I do another video? Can you please clarify?
Thank u for uploading…
But what is the difference between 1 and 2 workout?
Is it enough to drop weight with 1 workout.. With u r given time
Plzzzz tell me….
One set of this had me crawling.I thought i died man.I have done fitness training here and there and sports but i have never done exercises as hard as these.Thanks so much
Your doing BP on smith machine pls stop recording anything related to fitness…
Is it really working?? Or not??
How many inches will loss after week??
Reply fast as fast
Gdm roberta..it has made a big difference in 5 days am trying to do it daily.. am 50yrs of age and after menopause my belly just bloated up and i was so upset about it…tks for being a part of my life ����
Окей, я тоже попробую 30-дневную программу✊
Сейчас я ещё соблюдаю дефицит калорий, поэтому должно быть эффективно:
Начало: 26 July
Правая/Левая: 30.5 см
1 день +
2 день +
3 день + (у меня начали болеть мышцы плеч)
4 день
5 день
6 день
7 день
8 день
9 день
10 день
11 день
12 день
13 день
14 день
15 день
16 день
17 день
18 день
19 день
20 день
21 день
22 день
23 день
24 день
25 день
26 день
27 день
28 день
29 день
30 день
Р.S. Оставлю это тут ��
I had to keep on pausing the video to give this guy a break.
morning ja evening me hi kar skte ja koi or time bi kar skte je exc plz �� relpy me
Omg I just did it!! Happy Sweating ��!! Thanks Heather. I find your fitness videos amazing ��
I been doing this 6 times a week for a month now and I lost half an inch off my arms with absolutely no diet.
I could do only 1 round and couldn’t even do 25 normal pushups�� Im skinny fat and really weak
Guys I have a question. If I want my abs to appear and I only eat protein and veggies do I still need to burn more calories than I receive? When you burn calories, you mostly burn fat, right? I don’t get the analogy when I don’t wanna lose muscle but just fat…
Great talk through Chris, I try do this, not quite their yet to keep up with you though.
What about for girls? Wouldn’t girl have to workout their lower body more?
you can’t do it every day your muscle should take time to recover
i recommend doing it every other day and most importantly than that is to look after your diet
you are what you eat
God bless your lives
Left: 17.5
Right: 17.5
Day 1:✅
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:
Day 9:
Day 10:
Day 11:
Day 12:
Day 13:
Day 14:
Day 15:
Day 16:
Day 17:
Day 18:
Day 19:
Day 20:
Day 21:
Day 22:
Day 23:
Day 24:
Day 25:
Day 26:
Day 27:
Day 28:
Day 29:
Day 30:
Result
Left:
Right:
He looks like he is wearing just the turtleneck without the sweater.
this workout is sooo boring but oh well I am not working out for the fun of it i guess
Info: i am an 11 year old so this will be different for full growns, I am taking a no sugar diet, I also dance quit often on just dance so check that out to, I hope you guys can support me because I don’t feel comfortable in my own skin I will be updating this every day of the week
Waistline day 1: 69 cm
Comments: this way indeed pretty challenging but I have a good feeling about this ✅
I have done these exercises for 1 week but lose nothing even gained 200gm…… So not recommended
Bruh you’re real motivating. Thank you for making these. Definitely coming in handy since everyone trying to catch covid at the gyms. I can get ripped at home.
These are my fav arm exercises. They are so simple, yet so tough. Ouch!:)
can your next video show you laser removing that dumb neck tattoo
I just found this and LOVE the style! The previews and the dings and that you are not jabbering the entire time like every other freaking workout vid! Cheers to 12 weeks, super excited!
A reminder to myself
Day 1: 2:55 Chest, shoulders and triceps.
Start with your chest. Bench and inclined bench. Also do flies and crossovers. Now do shoulders. Do overhead press, lateral raises, and reverse flies. Finally, triceps. Do skull crushers, tricep extensions, and kickbacks.
Every exercise should be three sets of eight to twelve repetitions.
Day 2: 4:42 Back and Biceps. Start with the back. Do lat pull downs and pull overs. Your bicep should be warmed up, simply do curl ups with supination.
Again, 3 sets of eight to to twelve reps should do the trick.
Day 3: 5:51 Legs.
Do squats, deadlifts, and lunges.
Remember to sleep at least 7 hours every night.
Day 4: Free active day, simply do cardio and abs.
Oh my Thank you it worked! I even discreased a little height
After 25:00 I died although I still continued but my body felt weak I but than I rested for one bc I didn’t wanna end up overworking myself and passing out but I still finished it. But this is day 1 I came from Chloe ring I did the 4 weeks summer challenge and I didn’t really see any results although I did get somewhat stronger
I’m gonna start this today and try to do two times a day wish me luck ��
Day 1: I did sweat a lott and. Could feel the pain it was kinda hard (I’m not a workout person )
Day 2: it kinda hurts I guess prolly bcz I’m not like a person who exercises �� but i won’t give up
Day 3: got a little better than day 2 and I started drinking apple cider vinegar cuz it’s helps loose weight faster I guess
Day 4: —
Day 5: —
Day 6: —
Day 7: —
Current weight: 63.7
After a week:??
Leave a Like to remind me ����
Name: Aditya
Age: 14
Weight: 54
Height: 5’9
Started 4 days before!!
Day 1: easy as I’m an tennis player but due to lockdown I ate so much food.
Day 2: easy
Day 3: only 7 min of the video, couldn’t do full
Day 4: forced my body to do full and done
Day:5 easy!!
Hope changes come as fast as possible!
My girlfriend just put me onto this workout programme, exited to get fit!
Wow…..Very Helpful Video this is!!!!
Did it today……This is absolutely worth for the beginners who want to loose some fat…..Thinking to continue from today onwards��
Which is the right time for this-
Morning or evening???
Starting for the second time and still loving it! Thanks again for a great workout!!
You should wear a sweater when you start working out. It helps the body to sweat. It works for me. I lose some weights.
I used to be in good shape and trained for years. The past 3 years my workouts have been nonexistent. Struggled with set one yesterday and completed the first exercise of round 2 today. This is a great workout for making people wish they never stopped training haha. I am going to make set 2 my bitch next week
I will try this! Wish me luck ����
Left: 35 cm
Right: 34 cm
Day 1: ✔️
Woah! It was really interesting:Dd. My arms and shoulders were burning. I fave a feeling that the workout was so short! Maybe I will do it twice today
SURPRISINGLY AM DONE WITH DAY 3, ACCOMPLISHED ✅ TODAY BEFORE THIS I DID 3 MIN INTENSE BUTT EXCERCISES. TO MY SURPRISE AFTER DAY 2, ITS LIKE YOUR BODY IS ASKING FOR THIS EXERCISE. FIRST TIME WORKING OUT REALLY REALLY FOLLOWING A VIDEO ���������������������� YEEEEEEEH FOR DAY 3✅
I started the 12 week over today goodness. will add with calendar. I need an hour now. Thank you so much Heather!!
I am coming back here for round 2 after a week off. Love your program Heather.
omg what a workout:-) killer!!! but amazing THANK YOU so much for this free program!
Hi guys im aaruran class 9 currently overweight started yesterday DAY 1 COMPLETE
DAY 2-‘Z
wowww Fantastic and strong job, gratefull to meet you, I’m so happy to sweat with your programm, thanks a lot!
Did this work for anybody?
She scared me when she said ” avoid anterior tilt of pelvis”……
This guy should play zuko if they make live action The Last Airbender
Why is this guy telling 13-14 year olds to get 7 hours of sleep?? 5 is the maximum for the majority of us
finished my first workout im sooo out of shape the next 12 week are going to be work but worth it
I am doing it but my body is like stupid I won’t let you get the chance
I haven’t worked out in months. This was an awesome way to get me back in the groove. Thanks so much.
I started Round 2 today I cannot believe the difference in my body! I can do properly and repeatedly even those exercises that were truly challenging for me the first time round. Thanks Heather for making such a difference and showing me that I can do it!
had to come back to this session to better help myself later in the week so i don’t faint and still kicks my ass. love it definitely not too overwhelming at all either thanks for making this free for the public!
Hello! I have been doing this workout starting at July 1 up until now. I prove this legit! My arms started changing, the bones, the muscles, the shape of my arms was changing overtime. Plus, its not that hard after four days of super sweat it gave me. Now, it feels good, I started doing it twice a day. And I wanna keep doing it as a hobby not only as a goal.
I highly recommend this �� Thank you so much I am your new subscriber
Was looking for a useful workout to do during quarantine. Just completed day 1! Love these and love how you use tones throughout the workout to signify changes.
I’ve been looking into calestenics for agility and body movement this man got me on another level its more fun than lifting straight weights
much easier to understand then other channels who other do all the different studies
Well it would be easier if the gym let a 13 year old boy exercise
Just wanted to ask what diet you havent mentioned coz without that we will lose 2kgs
Started today and will continue for 1 week.
Left and right30.5 cm / 12 inches
Day 1 ✅ Liked the pain
Day 2 –
Day 3 –
Day 4 –
Day 5 –
Day 6 –
Day 7 –
Come one guys, we will do together ❤
Just done this workout!!! Was amazing I had to take more breaks but thoroughly enjoyed it
Nice to workout with you… I’ll be doing the 12 week challenge ������������
Amazing workout! Thank you Heather! It left me feeling strong and clear headed, ready to hit my med books and study.
I appreciate that this is free and the whole message of getting in shape but I just started exercising and I had to skip probably around half of these reps because I’m too weak. This is not something that motivates me to go forward because I assume it’s only gonna get harder… I feel like this should’ve been planned more with people in mind who are only starting and aren’t already in shape, the latter probably have already established their own routine so they don’t really have a need for a programme like this…
Today itself I also started this journey
My left 32
My right arm 32.5 after 1 month I will update
i always thought that no body would ever post a full program for free….. thank u heather!!! and luv your workouts..
I’m gonna do this!!
FIRST WEEK (-1,5kg)
day 1: ☑
day 2: ☑
day 3: ☑
day 4: ☑
day 5: ☑
day 6: ☑
day 7: SICK:(
SECOND WEEK ()
day 8: ☑
day 9: ☑
day 10:
day 11:
day 12:
day 13:
day 14:
day 1: it didn’t work too much because it was my first day, and I also drank water while doing the workout.
day 2: i sweater today but pulled through! I’ve seen little change but not much. also I ate pretty healthy today!:D
day 3: I got lazy but still did it. Along with a different workout but I just got bored that’s why I did the other one lol. But my tummy looks more flatter!
day 4: I could actually do the plank the whole way through which was good! and also my stomach has gotten MUCH flatter. I’m really liking it <3!
Omgeee!! Today was my day one.. I attempted last Wednesday but almost passed out, but i committed to start and finish today. I feel hurt but I hurt so good. I’m hoping this 12 week process will help me to fitness journey. Pray for me Ya’ll..lol Toodles:)
I did it and I am super bad at floor excercises and I avoid them as much as I can, I tried the routine and is not as bad as I thought it would be, you really did it amazingly and a reachable routine but don´t get me wrong I am dying haha. Thank you!
@ everyone doing this workout and getting results,, do you do this after cardio or just by itself???
I’m going to try this for just a week to see if it works and then decide if I want to continue. I will update at the end of the week and no, I won’t just disappear because that’s annoying
Beginning measurements:
left arm: 29cm
right arm: 30cm
I’m really embarrassed by my fat arms so hopefully I’ll see a little progress by Monday of Next Week
I’m gonna do this!
My start weight 72.2 kg, I’m not doing an diet! And I do other weight loss trainings!
1. Done
2. Done
3. × cheat day × ��
4. Done ��
5. Done ��
6. Done
7.
Thanks for all the likes! Love you!
Hi am a new one i want to lose weight but dont know what to day i want to start the daily workout its good for me
Does these workout men’s intermediate also shall start? For weight loss?
Thank you very much… Apke video dekr mera Wight bhot kam hogaya hai… 15 din me… No diet.. Only exercise
girl you beat my ass and this is for free? wow thank you. first time i was able to work out and not faint in over a year (with more breaks than put in lol)
The 13-14 yo part is actually rlly true. It was during that time when I actually gained the most muscle and had the most among my friends until they started working out way more intensely than me in later years as I foolishly regressed in my routine.
Like someone else said, I wish I started this in the beg of quarantine. Amazing workout! 257 calories and dripping
This is terrific! Thank you so much for creating this gift.:)
Anyone else doing their exercise in their room bc you feel embarrassed if your parents find out
I feel you bud
Your voice is so irritating…just use music for upcoming videos…but love your workout..keep it up..��
Yeah I am more than certain that this is the only workouts u do ur a fucking dumbass ur videos are ass who the fuck does only three excersizes u fucking dumb fuck
Thank you for this video this gets you sweating, done work out for 1month and five days. Proper diet is the best way to flaten stomach..
And who else is scrolling through the comments just to see if this exercise really works leave a like if you are
Sorry but This is kinda bad. Anyone new to the gym or into the gym for that matter should focus on compound exercises, learning technique. and talk to someone who knows the technique that Can teach you how to do these exercises with proper form. This video doesnt cover technique Which is important, because weights Can really get you hurt if you dont know a 100% what your doing.
Me:mom today I’m seriously starting my diet
Mom: tommorow IAM gonna make cheese pasta.wish you luck then..
Thanks for posting a wonderful workout plan for free. I can’t ask for more. I have lost 2 kgs with 4 weeks of this workout and some yoga within the last 4 weeks. I am starting this over again. This time I am gonna finish all 12 weeks workout in 6 weeks. I finished this one today. Daily two workouts for the next 6 weeks. My goal is to lose 6 kg of fat in 6 weeks. will keep on posting my results. wish me luck.
Roberta is it okay if I do this few mins before going to sleep/ laying down in bed?
Just to be more effective. I´m just beginner and I don´t really have much resistance and stuff and Chris says that I should do it everyday… My question is, ¿where should I throw out my DOMS? cause they really hurt XD please heeelp
Its still surprise me, just how some people have no idea about Custokebon Secrets, even though many people get good results because of it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost tons of weight by using it without starving myself.
I did this today and it looks easy, but after 20 mins… i am covered with sweat gasping for air! ��
STARTING WEIGHT: 60 kg
I will gonna do this for 7 days ����
Day 1: COMPLETED
As for the workout it is brutal I can only do 2 rounds
Is it ok to split the workout into 2? Such as 2 rounds in the morning and 2 in the evening?
When he said “rest”, he meant doing side planks and that is what you call an “active rest”. Seriously, rest is for the weak. lol
İ am starting from tomorrow, my weight is 66 kq. Good luck with me ✌️
Can anybody tell why she is repeating the exercises,,,?? Do we also have to repeat the exercise��
Hlo mam I had tried a lot of excercise from ur channel but my weight is still 62kg I want to loose atleast 7 kg mam please help me
Plz reply me I really want to know does it really works or not ��
Have just completed my first work out. Am hoping to see some results after 8 days. Will be updating everyday so I won’t have to miss my exercises ����
Day 1☑️
Day 2☑️
Day 3☑️
Day 4 ☑️
Day 5☑️
Day 6 ☑️
Day 7 ☑️
Day 8 ☑️ still going
im just doing workouts for my core, im 13 is this okay, i drink alot of water and get at least 7-8 hours of sleep if i keep going will i get a stronger core?
I started hitting the gym when I was 14, almost 17 now, i’m jacked but im not “THAT JACKED”. What is this sorcery?
I want to lose 40 lb. So I’m trying all to get there i start last week but not everyday I’m doing it I’m to do it everyday to get better results my skin is in pain but I’m not giving up ������������♀️
Great work out, thanks. p.s. I see the plagiarist Einstein on the right arm.
Me: * sweating like a dog *
This guy: so that was round one
Me: Are you serious?
If I do this EVERY morning can I still do another different workout later in the day sometimes?
Been doing this workout daily for 20 days now, my goal is 100 in a row. I’ve had quite a few gains, such as being able to do all 25 pushups explosively for 2 sets now, and can now drag myself through a third set. But do you recommend any rest days with this workout, or will I be able to do this 100 days consecutively without overtraining myself?
Hi guys!!! It is going to be my first day I am starting with!!! I will edit and tell u the results…. Honestly I did it today and I don’t feel my arms anymore…. It is tough I took some breaks in the middle like for 2 to 3 seconds after doing the first 3 excercise… Honestly it is damn tiring… But I hope u guys support me and I will do it… Fighting!!!!! This is my first day experience…. I am also trying all others workout also from this channel.. and hoping that it helps me!!!!!
I started this a week ago, i forgot to check my weight on the first day so idk if i had a change in form. But i do know that im starting to get slimmer:) i still have my belly fat coz its not that easy, and i didnt exercised for 2 days. But i really saw a change, i looked pregnant before i did this lol, but today, my 10th day im starting to feel confident:)
To those who would love to try this, it does work! And it gets easier all the time! Do it girl✨
Thank you roberta❤️
I have started from today…I’ll send my review after 7 days now
Hey y’all! I’m doing this to lose weight like most of you so here ya go!
Day 1: still doing it!
Today was my first day support me������♀️ Day 1: done ✅ Like for remind me✨��
I might regret this but this is for my good 1 likes = how many pushups and sit-up I have to do it can’t be that bad
I’m 14 yr and I’m 161 cm soo that’s short that’s why I’m afraid to workout
Just love it!!! Thank you so much, it’s an amazing program!!!
just finished. drowning in my own sweat but i cant wait for the next one!
Thanks Chris I love this workout, I was wondering if you could show more cutting edge Pushups routines, and different styles thanks man.
Lance B.
Canada, Ontario.
I am here for the second round. Thank you Heather, I finally finished a workout program and I feel so good and so grateful for the time and energy you put into this. Here we go round 2 ❤️
Apesar de não achar meus braços gordos, estou começando isso para apoiar a minha irmã! Vamos lá!
Height 1.68m / Weight 55kg
Day 1: Right 23.7cm / Left 23.5cm
[T^T 4 days break]
Day 2: Right 23.6cm / 23.4cm
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1:23: 13 to 14
Me: quickly workout outs if ur wondering I’m 13
My heart is already burning just from watching you do the reps lmao
I have started it today current weight 74 kg waist 38 inch….
Let see after 7 days
My weight is 52 I try to loose my weight upto 38kg in one week from tomorrow I start dekhte h one week m fir update karungi
my face cringed when i saw the smith machine. FREE WEIGHTS ONLY BABY
Started: July 27 2020
Day 1: ✅ this workout is easy for me. Hmm should I keep doing this for a month to see the result or should I move to another workout?
This helped me so much I saw results on the first day and I’m still on the third I just finished doing it and I can say the results are noticeable
I just have 50 days for my glow up! Coz on 13 of September, it’s my birthday, I wanna look thicc broo, ������I hope I’ll be able to complete it in 50days tho! Today is 25/7/2020 ❤️��
Leave a like so that I can remember to tell the results, love love!
Thanks so much heather…..you’ve kept me sane they lock down����
I just completed the 7 day workout plan it was good, I didn’t burn as many calories as I’m used to (pre quarantine Orange theory member) but I definitely felt every muscle group working and ended the workouts covered in sweat. Great workouts! And even more importantly, great seamless video set up, with guided instruction, previews to upcoming moves, neutral music that doesn’t cover up instruction, and cues. Love the beeps/cues that allow me to do the moves at my own pace and not constantly watch the screen to see if you’ve moved onto the next move (avoids stress on my neck during certain moves). I also like that you don’t do a lot of talking between moves and throughout workout, decreasing HR during workout. Very efficient workout videos!�� Can’t wait to start finish this plan too. Thank you for an extended program��
Hi roberta how are you thanks for your workout I lose a lot of weight but the things I have some loose skin around my belly area I really need to tighten my skin from every where if you have any workout or anything else plz let me know. thanks and I really appreciate if you reply me back and best of luck for more good workout.and thanx again for helping me.��
i am doing this workout for about a month now (took some breaks though, and did other April’s workouts almost daily) and it really works! i, sadly, haven’t seen any changes in arm measurement but oh my god i actually saw my very own toned bicep for the first time in my life?? i didn’t even know that was possible… if anyone’s on their way to start working out and/or looking for courage GO FOR IT! if i could do this so surely can you!
I just finished day one about 5 minutes ago, I feel really weak, is that normal?
im gonna try this my current weight is 80Kg i need to reduce my weight my goal is 60Kg will update after 3 months.
I also uploaded a video on basic chest workout brother.. Visit my channel ��
https://youtu.be/o3zc2bgXswUAnd support me by subscribing my video that’ll give me motivation for making more videos.
Currently 72 kgs.
Done: day 1
Done: day 2
Done: day 3
Done: day 4
Done: day 5
Done: day 6
Done: day 7.
Completed 7 days.☺☺☺
I am doing this for last one week but it’s still same plz help me
If your trying to get fit before the end of quarentine leave a like
it reduce our weight
we do this morning or evening
plzzz say
There’s no mention of nutrition. Without getting yourself in check in the kitchen, you’ll never have that low of a body fat percentage, by doing this alone.
Ooh my gosh it’s so hard but is good workout today is my second day and I feel good ��������������
Thank you so much roberta…
This is really helpfull..
I have done this for 2 weeks and i have lost 3kg..
Please dont do this exercise. Its just animation not a real girl. Bcoz doing this exercise urs legs will pain alot alot for 2 3 days. U even not can walk. Dont do this. I have unsubscribed this channel bcoz of this video
I am in the beginning of my workout routines, but maybe one day I will be big like you.
I tried going into the weight room once in high school and everyone said I’m not allowed in there… It was during some free time I had.
This question is for Brett or anyone else willing to answer. I am trying to find a workout routine for 13 year old son. I totally agree/understand that bodyweight exercises are a good starting place. But what do you recommend if he isn’t able to do pullups or pushups. Are there any exercises that you would recommend to lead up to those exercises? Thanks.
Tập đc 2 tuần chả xuống kg nào nhưng vẫn tập vì sức khỏe ��
definitely not a noob workout!! Day 1 done.. Hi from Vancouver:D
Do you reccomend this video or the Lose Weight in 7 days if I want to see the best results?
Completed!!!! This is awesome I’m already looking forward to day 2. Thank you so much Heather for doing this for us and for free!!!!!!! you rock.
Okay.. Anyone please tell me… We should follow this 14min workout video for 7 days Ryt or this is just some part of video
I’m here because when I was a kid I’m so fit and I’m a dancer, I used to compete and won the first place. then I became 13, I gain weight and it’s so hard for me to dance!! it sucks
Love it �� brilliant finally a workout which is challenging enough, right time not too much talking and I can do it safely with my back and have music too ������ see you tomorrow again
I’m here after the Sofi Contreras recommendation:) / Estoy aquí después de la recomendación de Sofi Contreras:)
It was good. I had to do stops for my first day (3 days ago) and couldn’t finish. I finished the first day for the second time. Still with stops. I loved your video and music.
Thanx alot roberta day one done
Feeling very good after finishing this workout ��
I will Share my experience after 4weeks
This is something I do on my active rest days for a workout challenge I’ve been doing, super effective and happy to see someone out here giving great advice
I am a kid and I done this a lot and it is not working what do I do ��
OMG DAY 2 ACCOMPLISHED ✅
ITS VERY HARD YALL, BUT IF YOU REALLY TRY AND WANT TO TO THIS. YOU CAN!!! 1ST DAY I WAS SUPPER EXHAUSTED AND COULDN’T DO IT FOR TWO STRAIGHT DAYS, BECAUSE YOU CAN HARDLY MOVE THE NEXT DAY. BUT TNX GOD AM DONE��������������
Hi I really like ur videos they’re absolutely awesome��
I’m heena I’ve been doing ur exercises few weeks ago.I’m 20 yrs old and my weight is 60.8kg but I want to lose 5to 10kg in 1month which exercises should I follow plz guide me..in advance thanks����
Does this really work, please reply, in how many days I can see the result, and I expect positive results, please….
im going to start this Tom.
Im 65kg height 5,1
Give me a like for reminds me
Day 1:
Day 2:
Day3:
Day4:
Day5:
Day6:
Day7:
Result:
I have fats nd cramp on my body.. i hve too much fats on my legs thice chest arms..plz told me any ex whch is best for me
Day 1: Finished but was a struggle. I guess I’m not an exercise person. I do workouts twice daily so leave a like to remind me������
yr head to toe excrcise ek hi video me daalo pta to lge krna kya
My thighs are buffed but not to much just to look skinny i need to know how to build pets and gut.
wait do you do this every week or just do day one right after day 4?
Hello guys! I’m gonna try to do this for 2 weeks twice in a day with lower body exercise of her. And if it works, I’m gonna keep goin on.
My arms are both 30 cm now. My 2 weeks target is 28 cm.
Can you help me for a motivation?
just a like or a comment is enough���� if you want/if you need a motivation as well we can begin this together and push each other. ����Day 1: ✅✅
Can i do perfrm ths ex.
Aftr meal or not??whch time is best for ex..plz tel me..i m cnfsd
I’m starting this today and i’ll update everyone on how it goes!
Day One: I sweated a lot and I struggled a tiny bit but I completed and I have faith in myself that I keep going! (btw, i’m also doing a waist workout w/ this one to help but you don’t have to)
Day Two: Just like yesterday, i sweated a lot but I still completed�� and I see no difference just yet…
before my arms were like this… shows slim beautiful arms ��
if you aren’t losing as much weight as you thought thats because muscle is replacing the fat
Hello Roberta i am priyanshi my Wait 62 kg age 17 plezz help me how to lose my wait in one month plezz roberta reply me
goal 50
Day 1 is completed!
Day 2 is complete also
Day 3 completeddddd
Day 4 complete
Day 5 completeee
Day 6 compleet
I have some knee joint pain after doing jackling jacks… Should I follow this alternate day??
Your deadlift and squat form is just trash no to mention BP on smith machine…
That was awesome!!! thank you:-) I am looking forward to getting back into shape with your 12 weeks. thank you so much for such clear classes to follow!!
Any diet plans April Han to reduce weight within less no of days??
Starting today will be updating every day ��
Day 1 ✅⏰done
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7
Day 8
Day 9
Day 10
gonna attempt to do this ��
day 1 ✅
day 2
day 3
day 4
day 5
day 6
day 7
day 8
day 9
….
Can you please tell me how much weight I can lose?Please tell waiting for your answer roberta’s gym
Can someone help me out. After 8 years of no sporting, I finally started again I found this amazing guy Chris.
But I have a problem with my knee it hurts a lot during sports, I think its the Burpees? But I couldn’t find excersize for a bad knee, only leg workout, can someone help me out because when my knee is hurting the next day or the day after I can’t do sports.
This exercise very hard for my weight but i will try this exercise i respect this exercise lose weight
Ok..so m starting this now
Current weight: 54
Height: 159
Age: 15
Let’s do it��
I will update the results☺
Day 1:✔(so I completed day1,n m sweating alot)
Day 2:✔��
Day 3: ✔(I did it better than 1st 2 days)let’s hope for good results��
Day 4: ✔(I checked my weight in the morning before ex. And it was 53.5)tho,it may not show abrupt results but I’m able to see some changes in me..well let’s see after more 3 days��
Day 5: sorry I wasn’t able to do it..due to some reasons
Day 6:✔
Day 7:✔
GOD BLESS Y’ALL REPENT AND TURN TO JESUS HE LOVES Y’ALL SM EVERYTHING IS POSSIBLE THROUGH JESUS HE LOVES Y’ALL SM
Is there any specific time to do these exercises??? Like early morning as soon as we rise???
My 1st attempt. Wish me luck ����
Left arm: 26.5 cm
Right arm: 26.4cm
Target goal: around 23 cm 20 cm (1 month progress)
I will update my arm size every 10 days
Day 1 ✅ (july 20,2020)
Day 2 ✅ (july 21,2020)
Day 3 ✅ (july 22,2020)
Day 4 ✅ (july 23,2020)
Day 5 ✅ (july 25,2020)
Day 6 ✅ (july 26,2020)
Day 7 ✅ (july 27,2020)
Day 8 ✅ (july 28,2020)
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
…i stress my brother stresses me out so i did this cause he keeps calling me fat and always says its not like im not gonna get skinnier thats why i have deppersion:(
I am trying thz today….ma current wait z 67…I will updated all days….stay tuned
I have a question about the 1-5 days, are those for each day of the week and then on day 6 and 7 you rest and recover? Or does a recovery day fit somewhere between those days 1-5 workouts?
I am 65 kg now and my target is 55 kg…I have started it today along with 16 hours fasting & no carb + no sugar diet..lets see the result!!
27.07.20 starting week
measurements: 29cm
weight: 60.9kg
..
03.08.20 –
is there any perticular diet that go hand in hand with this workout?
Start 21 Jul: L=29.5 R=30.5
Day 1:��
Day 2:��
Day 3:��
Day 4:skip
Day 5:skip
Day 6:��
Day 7:��
27 July: L=29, R=30��
Target 24cm ��
Yes it really work I have reduced really 3 kg in 2 weeks without any diet but I only avoided sugary food no sugary food at all because I don’t like sweet food
Please support me guys ��
Start July 26 2020
Right arm 33.5 cm
Left arm 33 cm
Day 1: ✔️
Day 2: ✔️
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I can do it right? ����
Im gonna start today with doing this workout every day, im wanna lose some belly fat. Please wish me luck!❤��
Will pay Rs. 10-15 thousand to the one who will help me lose 25 kg in 3 months only with diet and ex..no products������ m working so hard still not able to lose������
Hi mam.. if we do this afternoon means how many hours gap in lunch and exercise?
всем привет! начала делать упражнения, руки устают и болит шея и плечи, надеюсь будет результат. сейчас мои руки в обхвате 28 см. цель хотя бы по 3 см убрать
Hey April tài xièxie le
It’s been a two week and I can see the slight change in my arms…it really works
PS: you have to be regular to your routine ��
Thank you so much for making this program!!! Just finished this work out. I absolutely loved it��
okay, i will do this!����
left: 26,5
right: 26,5
day 1: ✓
day 2: ✓
like for i remind me����
Day 1: didn’t sweat much kinda feel sore but I’m doing ok I’m gonna keep you guys updated for tomorrow
I’ve done this before but only lost an inch than lost motivation
2nd times a charm
R arm:10.5
L arm:10
(both in inches)
Day 1:
Hello everyone am Going to to start dis from tom. and will update after 7 days ��
Hey everyone so i am starting this exercise from today(28/07/02)and infact its my birthday today i turned 18 today so lets just do this��������i am going to do this for actual 28 days and i’ll measure my arms in every 7 days��
Before:(weight-64kg)
(Right arm-26cm)
(Left arm-27cm)
Day 1:��
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Day28:
Conclusion::
replayed this video so many times, and you’re still not tired. How do you do it! lol
i feel sleepy i wanna through up and cant move. is this for beginners bro
If anyone sees this, this workout is great for beginners. The one thing you should add is calf raises to your leg day. Highly recommend
I want to start waking up at 5am, start working by 7am, do i need to eat something before or after the workout? What to eat? Ty!
Estos ejercicios son mortales JAJAJA pero todo contal de dejar de tener estos brazos de tamalera ����
I have a question, don’t you need to add legs to this routine?
We will see if this really works…. I’ll take a before and after for y’all. See you in 8 months.