Heather Robertson

12 Week Workout Program

Build strength. Burn fat. Improve endurance. Increase energy & confidence.

Download your free program guide from your account dashboard. Don’t have an account yet?

Phase 1

Weeks 1-4

Get started by performing full body workouts designed to increase strength, mobility, flexibility and endurance.

Phase 2

Weeks 5-8

Create lean, toned muscles by isolating muscle groups and focusing on strength training.

Phase 3

Weeks 9-12

Challenge yourself with intense workouts known to improve athletic performance, burn fat and deliver killer results.

Program schedule

Select your week and day to pick up right where you left off or look ahead and see what’s next.

Select your week

Week 1: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax You deserve it

Week 2: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 3: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 4: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 5: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 6: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 7: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 8: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 9: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 10: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 11: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Week 12: Select your day

Day 6 (Rest)

Rest Day

Relax you deserve it

Day 7 (Rest)

Rest Day

Relax you deserve it

Add YouTube Playlist

Frequently asked questions

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. This program is, and always will be, free!

What's included when I sign up?

By signing up for a free account you will gain instant access to my 12 week workout plan guide. This PDF guide includes:

  • tips and tricks for success
  • food, supplement + vitamin recommendations
  • sample menus
  • delicious healthy recipes
  • an interactive 12 week calendar + printable calendar
  • access to my private Facebook support forum

You will also receive ongoing access to tons of other free content including meal plans, monthly workout calendars and more!

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. What you put in is what you will get out! You can increase or decrease difficulty by adjusting the heaviness of the weights you use, increase or decrease your rest times and/or increase or decrease your level of intensity. Because verbal cues are not provided this program may not be suitable for someone that has never worked out before, who does not have experience executing movement with proper form and/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.

What diet should I follow?

The free 12 week program guide, found in your account dashboard, offers insight into a straightforward, intuitive approach to eating and offers information on macronutrients, recommended foods, pre and post workout meals, sample meal plans and more! For a more comprehensive plan and to learn how to create a meal plan that works for you, check out my Nutrition Guide

How long are the workouts?

The 12 week workout program includes 5 videos/week over a 12 week period. Each video ranges between 30-45 minutes long including the warm up and cool down.

What equipment will I need?

You will need dumbbells (beginning week 2 day 1), a stability ball (beginning week 2 day 5) and an exercise mat to complete this program as it is designed. Your free 12 week guide, found in your account dashboard, will offer advice on how to select the right equipment for you.

What do I do on rest days?

Rest days are recommended to allow your body to properly recover. Use these rest days throughout the week as you wish and move them around to work with your schedule. Perform light activity, yoga/stretching or just take a full day of rest. Listen to your body and do what feels right for you!

Free 12 week program guide

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