Free 12 Week Workout Plan

How do I register?

Visit this page and submit your best email address and name. Once you submit this info you will be taken to a confirmation page with your downloads and next steps. Keep an eye on your inbox for an email from me that includes your download and additional information. *If you do not see an email in your inbox double check your spam/junk folders and be sure to add to your trusted contacts list.

What's included when I register?

Once you register, by submitting your email address in the form above, you will gain instant access to my 12 week workout plan and digital guide. This digital guide includes:

  • tips and tricks
  • food, supplement + vitamin  recommendations
  • sample menus
  • delicious healthy recipes
  • access to my private Facebook support forum

The 12 weeks of workout videos will be available for free on my YouTube channel beginning on January 6th 2020 and once they are posted they will remain there forever! So you can start the program at any time and work through it at your own pace.

How do I access/watch the videos?

Access the YouTube videos included in this 12 week plan by visiting and subscribing to my channel. Watch the videos from your computer, mobile device or stream through your smart TV. Be sure to subscribe and click the bell to turn notifications ON so you never miss a new workout!

How long are the workouts?

The free workout program includes 5 videos/week over a 12 week period. Each video ranges between 30-40 minutes long including a warm up and recommended stretch.

What equipment will I need?

You will need dumbbells, a stability ball and an exercise mat to complete this program as it is designed. Your digital guide will offer advice on how to select the right equipment for you.

Is this program for all fitness levels?

This program is progressive – meaning it becomes more challenging as you progress through each week. It is always advised that you work at your own pace and modify as needed to suit your level of fitness. Because verbal cues are not provided it is not recommended for anyone that has never worked out before or who does not have experience executing movement with proper form or anyone dealing with injuries or physical limitations. Always check with your health care provider before starting a new workout or nutrition plan to make sure it is right for you.

Are the workouts low impact?

This program includes a number of high impact, jumping exercises. Many of these exercises can be modified to make them lower impact by eliminating the jumping portion of the movement however, these modification are not shown in the program. It will be up to you to listen to your body and do what feels right.

Is it really free?

Yes! I wanted to make this program accessible to people World wide at zero cost. My goal is to help people around the globe feel their very best without the financial stress of paying for an expensive program or personal trainer.

Can I start at any time?

Yes! The very first video will be uploaded on my YouTube Channel January 6th 2020. I will upload the next video everyday (Mon-Fri) for the following 12 weeks. Once a video is uploaded it will remain on my channel so you can start, or replay, a video at any time.

Will it ever expire?

Nope! Once you receive access to the digital guide you can download it and save it to your mobile device, tablet or computer for on-going access. The videos will remain on my YouTube channel indefinitely so you will always be able to access them.

Is this a custom program?

No this is not a custom program. It is designed after the type of workouts I personally use to achieve results. At this time I do not offer customized programs or individual advice in regards to personalized programs or meal plans.

Are there different meal plan options?

The nutrition portion of the digital guide includes sample menus and recipes that are gluten free, dairy free and offer vegan alternatives.

How will I get support?

Your digital guide offers access to my private Facebook support forum. Here you will connect with other people around the World that are following my workouts. You will be able to ask questions, share your successes/challenges and receive motivation and inspiration as you go.

Monthly Workout Calendars

When will I receive my calendars?

New calendars will be sent on the 28th of each month. (ex.The June calendar will be sent out May 28th)

What if I sign up after the 28th?

Once you submit your name and email in the form above you will be redirected to a confirmation page that will also give you access to the current month’s calendar.

How do I download + save the calendar?

Once you have registered by using the form above you will receive monthly calendars via email that you can easily download and save to your computer and/or mobile device for ongoing access.

For iPhone:

  1. Click the ‘Download Now’ button in the monthly email
  2. Once the PDF document is opened on your device, tap the Export icon at the bottom of the screen — it looks like a rectangular box with an arrow pointing up.
  3. Toggle through the list of apps to find Copy to Books and select it.
  4. The Apple Books app will then open, and the PDF will appear in your Library. To view the PDF, just tap it and it will open.

For Android

  1. You will first need to download and install a free PDF reader such as Adobe Reader
  2. Click the ‘Download Now’ button in the monthly email
  3. Tap the PDF file. When asked to complete the action tap ‘Adobe Reader’
How do I access the videos?

Once you have opened the interactive calendar simply tap on the workout name and you will be redirected to the full length video on my YouTube channel.

You can watch YouTube videos from your computer, phone, tablet  or you can stream them to your smart TV.

*Internet access is required and data charges may apply if you are streaming video without wifi.

What type of workouts are included?

Each monthly program is expertly curated using a selection of videos that are available on my YouTube channel. These workouts include a variety of:

  • HIIT
  • Cardio
  • Strength Training
  • Tabata
  • Core Training
  • Stretching + Recovery
How often will I be working out and for how long?

The schedule includes 5 workouts each week + 2 rest/recovery days. Of course, you can adjust this to fit your needs and move these days around. Your rest days can include light activity or maybe you want to take a full day off. The important thing is that you listen to your body and do what feels right for you.

Every day is different but each session will average between 20-40 minutes. If you like to plan ahead simply tap on the workout to preview the video length.

When there are two different workouts listed on one day it is intended that you perform each workout a) and b) back to back.

What equipment is needed?

I use a variety of small, inexpensive equipment in my workouts. Some are completely body-weighted and require only an exercise mat while others incorporate:

  • dumbbells
  • a stability ball
  • mini bands
  • kettle bells

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 if you don’t have one. In many cases a kettlebell can be swapped out for a dumbbell

How much does it cost?

It’s 100% free! All you need to do is submit your email address so that I can send you the calendar each month!

How can I get support?

Once you register you will gain access to my private community on Facebook. In this forum you will be able to ask questions, get support and connect with some pretty amazing people from all around the globe!

What if the schedule doesn't work for me?

Use the schedule provided as a guideline. Feel free to move days around, take rests in between workouts or swap out a workout for something different. You do you!!

Three Phase Program

What will I receive with Heather Robertson's Three Phase Program?

Once you purchase your three phase program you will gain instant access to a downloadable PDF through your account page. Your Nutrition Guide is also available as a downloadable PDF. This too can be accessed through your account dashboard and saved to your computer and/or any mobile devices for easy, ongoing access.

How long is each phase?

Each phase is four weeks long. If followed properly, the entire program will take twelve weeks to complete from start to finish.

What is the difference between the phases?

The first phase is designed to help you get moving and get in the habit of working out regularly. In this phase you will begin with full body workouts that alternate with cardio sessions. You will prep the body by loosening up the joints, gaining flexibility and improving mobility. The second phase is designed to help you increase strength and tone up. You will begin to isolate muscle groups and focus on building lean muscle and muscular endurance. The third and final phase is designed to help you lean out and build your cardiovascular endurance. You will move in to a variety of cardio and HIIT style workouts. This phase is full of quick and intense workouts that will help you to burn fat fast!

What if I don’t have the proper equipment?

The majority of the exercises can be done with a wide range of equipment. Bicep curls can be performed with dumbbells, a barbell, a resistance band or a cable system. If you are unable to improvise, simply substitute in a different exercise from our database that you are able to perform with the equipment you have on hand. Use the members only forum to ask Heather or other members of the HRThreePhase community for suggestions/recommendations.

I can’t work out six days/week. How do I adjust the program to work with my schedule?

The Three Phase Program is designed with a series of exercises to perform six days each week. If this does not work with your schedule you can re-arrange your rest days or combine your cardio days with your weight days to cut back on the total number of days spent in the gym.

Are there various nutrition options available?

Yes! Maximize your results by following the included nutritional guide throughout your training program. Simply choose which version is best for you by selecting an option from the drop down menu on the product page. Options include gluten free, lactose free, lacto-ovo vegetarian and regular.

What if I don’t know how to perform one of the exercises?

As a participating member of the Three Phase Programs you have access to our extensive exercise database! Each exercise in your program is hyperlinked to this database to provide you with detailed instructions and images on how to properly complete the exercises in the program. Simply click/tap the exercise name on your PDF and you will be redirected to the exercise description online.

How do I submit my progress photos?

You will notice a link included in your program that allows you to upload your photos. Submit these at the beginning of your program and at the end of each phase to see your progress and to stay accountable to your program!

At Home Program

What will I receive with the At Home Three Phase Program?

The At Home Program includes a series of full length workout videos that can be accessed through your account dashboard. Your Nutrition Guide is available as a downloadable PDF. This can also be accessed through your account dashboard and saved to your computer and/or any mobile devices for easy, ongoing access.

How do I access the full length workout videos?

Simply log into your account page on From the "My Account" tab you will see the At Home Program. This is where all the videos are stored and organized by day/week. To watch a video you must be connected to the internet or a strong wifi signal to stream the videos. *Since the videos are full length please allow a few moments for the video to fully load.

What type of equipment will I need?

The only equipment you will need is an exercise mat, stability ball and dumbbells. For dumbbells I recommend for beginners 5-8 lbs Intermediate 10-12 lbs Advanced 12-15 lbs+ It's great to have a variety so that you can challenge yourself as you progress!

How often will I be working out?

The At Home program is designed to be completed six days each week. This, of course, is not set in stone - feel free to move things around to accommodate your schedule. You can always combine weight and cardio days together if need be.

Are there various nutrition options available?

Yes! Maximize your results by following the included nutritional guide throughout your training program. Simply choose which version is best for you by selecting an option from the drop down menu on the product page. Options include gluten free, lactose free, lacto-ovo vegetarian and regular.

How do I submit my progress photos?

I always love seeing progress photos and they can be a great way to hold yourself accountable! I recommend taking a full length, well lit photo from the front, back and side when you start the program. At the end of each phase do the same thing and try to keep your pose and wardrobe the same. You can email them to me at support@heatherrobertson to share all your hard work and success and to receive personalized support/advice directly from me!

Focus Series

What will I receive with the Focus Series Program(s)?

Once you purchase the Focus series program(s) you will gain access to a digital download that can be saved to your computer, laptop and/or mobile devices. Each program includes a four week training guide including recommended sets, reps and visual references for each exercise.

What level of fitness is required

The Focus Series programs are suitable for all fitness levels from beginner to elite. I encourage you to follow along at your own pace and challenge yourself as you see fit. I also recommend talking with your health care provider before starting any new fitness or nutrition program.

What type of equipment will I need?

Legs & Glutes: You will need dumbbells and a stability ball. I recommend for beginners 5-10lbs Intermediate 10-15lbs Advances 15-20+lbs Upper body: You will only need dumbbells. I recommend for beginners 3-5lbs Intermediate 5-10lbs Advances 10-15+lbs Abs: You can do completely body weighted or you can add dumbbells for added resistant and an extra challenge! HIIT: You will only need dumbbells. I recommend for beginners 3-5lbs Intermediate 5-10lbs Advances 10-15+lbs

How often will I be working out?

The focus series programs are designed to be completed three days each week with the exception of the Ab program which is four days each week.

How do I submit my progress photos?

I love seeing progress photos! I recommend taking a full length, well lit photo from the front, back and side when you start the program. At the end of the four weeks do the same thing and try to keep your pose and wardrobe the same. You can email these photos to me at support@heatherrobertson to share all your hard work and success!

Meal Plan

What is included in my Meal Plan subscription?

Every week you will receive a menu for two that includes three meals plus two snacks each day Monday thru Saturday. Sundays are intended to use up leftovers and prep for the week ahead. Each weekly menu includes, on average, 7-10 gluten free recipes. On top of that you will get a thorough shopping list to help save you time, prevent waste and keep you organized.

When will I receive my first Meal Plan?

Once you sign up you will receive a newsletter every Tuesday that includes a direct link to your meal plan. You can also log into your account to view your menu from your dashboard at anytime. These menus are also updated every Tuesday. From your dashboard you will be able to see the week we are currently in and the upcoming week. For Example: If you signed up Wed Jan 7th you will see Week One which runs from Jan 5th-11th and you will also see Week Two which runs Jan 12th-18th since that plan was posted on Tuesday Jan 6th.

How do I view my Meal Plan Subscription?

When you purchase your meal plan subscription you will create an account. Choose a unique username and password that you will use to log in. When you log in you will be able to visit at anytime and access your menus, shopping lists and the recipe database. You can also view your Meal Plan by viewing the email that is sent to you each week. This email will include direct links to your weekly meal plan.

How do the week numbers work? Why am I not starting at Week One if I just signed up?

We have numbered each week of the year starting with the first week of January. This makes it much easier for us to manage content on our end. So depending on when you sign up that is the week that you will be starting at. Each week is equally as awesome and there is no start date that is better than another!

Can I access my menus and shopping lists from previous weeks?

You will have access to 2 weeks at a time- your current week and the previous week. You do have the option to print out the material each week incase you need to reference previous information and you will always have access to our online recipes.

How many people can follow this meal plan?

Your weekly menu is designed for 2 people to follow the plan together. The menus and recipes are designed to provide guidance towards preparing meals that two average people would eat. To accommodate more or less people, or to meet your specific needs, you may want to adjust recipes, quantities and shopping lists as necessary.

Who makes the meal plans?

Meal plans and recipes are created by Heather Robertson and Holistic Nutritionist Melissa Krauss.

How many meals will I be eating each day?

Each day you will receive recommendations for 5 meals. Breakfast, lunch and dinner combined with two snacks.

How do I make payment?

Secure payment is made through – using most major credit cards or your PayPal account. You can have peace of mind knowing that your information is completely confidential on our secure sever. If you purchase a month-to-month subscription, your recurring payments will auto renew every month – but you can cancel at any time.

How many calories will I be eating if I follow the menu plans?

The menu plans we have created range from approximately 1200- 2000 calories per day. This range allows flexibility to add or subtract calories as needed. Nutritional values of each recipe are included for your reference. Please note that daily calorie intake will vary depending on serving sizes, flex meals, leftovers utilized and products/brands used. The freedom to adjust serving sizes to meet your personal needs is available to you!

Is there a vegetarian or gluten free option for the meal plan subscription?

The Meal Plan subscription contains 100% gluten free recipes and snack ideas. While there are quite a few vegetarian recipes included, at this time we do not off a completely a vegetarian meal plan – but rest assured we are working on it!

What if I don’t eat some of the foods included in the plans?

You have the freedom to swap out foods at your own discretion. We do suggest however that you replace them with a similar nutritious, whole food option. For example if you do not wish to eat quinoa perhaps substitute brown rice or another gluten free grain. If you do not like fish, swap that meal out for a chicken dish instead. Be sure to revise your grocery list as needed!

Are the recipes complicated or hard to make?

The recipes are so simple that even Heather can make them 😉 We have created recipes that are quick and easy to follow to save you time and frustration when prepping your weekly meals.

Will I have leftovers each week?

It is expected that you may have minimal leftovers and the goal is to create as little waste as possible. We have assigned Sunday as “Leftover day” Graze your fridge and use up any leftover produce or perishable items that remain.

What about seasonal foods?

If there are foods mentioned in the program that are seasonal or not available where you live it is very easy to swap them out and choose another healthy alternative. For example; If mangos or pears are not in stock opt for oranges or apples instead. If a recipe calls for mangos specifically you may purchase a canned or jarred variety or choose to swap out the recipe.

Can I cancel my subscription at anytime? How do I cancel?

Yes, you can cancel your subscription at anytime, worry free! 1. Log into your account 2. Click the “My account” tab 3. Select “subscriptions” from the list 4. Select the “view” button next to your subscription number and status 5. From the subscription detail page select “cancel” Once you cancel you will have access to the menus for the remainder of the last month paid for through your account dashboard. *PLEASE NOTE: Unsubscribing from the weekly meal plan emails that include the link to your weekly menus DOES NOT cancel your meal plan subscription it just removes you from the email list.

Can I get a refund?

All sales are final. If you have purchased the one year option meal plan no refunds will be issued once payment has been processed. If you are on a month by month subscription plan and chose to cancel your subscription, your payments will be cancelled and you will no longer have access to your membership dashboard or meal plans once your current month is complete. No refunds will be issued for any previous monthly payments.

Is this a diet? Can I use this plan for weight loss?

The meal plan subscription is not a crash diet or trendy weight loss solution. It is a balanced and healthy way of eating that can be maintained year round. If you need to lose weight then following the plan may help you to reach you optimal weight and may also aid in gaining lean muscle. Any meal plans, recipes and shopping lists included are simply recommendations. Always seek the advice of your professional health care provider or nutritionist before making any changes to your health care routine.

Are these meal plans safe for everyone to follow?

These meal plans are full of healthy, clean and nutritious foods. Since they are not customized programs they do not take into consideration any possible allergies or food sensitivities. We always suggest you consult with your health care provider before starting any new diet or fitness program especially if you have a complex medical history or any sever allergies.

What does the Flex Meal mean?

This is a meal that you may choose to eat out for or that you use to cook one of your own personal favorites. This can be traded with any other meal in the same week to help accommodate your schedule or any special occasions.

Why isn’t there a meal plan for Sundays?

Sundays give you the opportunity to eat up any leftovers from the week. We just don’t like wasted food! Use up whatever you have left of fresh fruit and veggies, pre-cooked proteins and grains or any leftover meals that are taking up space in your fridge. Take this day to prep your food for the upcoming week as well!

Do I have to prep and shop on Sundays?

Nope! You can shuffle this menu a day or two in either direction. If you wish to start you week on Wednesdays just adjust as needed. Think of the menus as days 1-5 and start day 1 on whatever day of the week is most convenient for you!

How do I unsubscribe from member emails and/or the Monthly Newsletter?

If you wish to unsubscribe from any of our newsletters simply click the “unsubscribe” link at the bottom of the Newsletter. If you choose not to receive your weekly menu in an email you will still have access to it through your dashboard. If you are a member and wish to continue being a member but no longer want to receive emails regarding your purchase, product specials or member only deals, you do not need to cancel your account. Simply email us at and we will remove you from the mailing list!