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Free downloads designed to enhance your training and nutrition journey.
The power of protein
Workouts are only part of the equation—master healthy, balanced eating with a simple framework for hitting your protein goals.
Stay motivated, create habits, make progress.
Take the guesswork out of choosing a daily workout. Access a new, curated workout plan each month with direct links to the YouTube workouts and playlist
Heather’s YouTube programs.
HR12WEEK Series.
Good for beginners • Low impact • At-home friendly
Heather's signature twelve week series include a variety of strength, cardio, HIIT, MetCon, Pilates and mobility sessions in a well structured, easy-to-follow format. Just press play and follow along!
Weeks
Workouts
Each day
HR12WEEK 5.0
Strength focused, utilizing progressive overload techniques combined with weekly Pilates sessions and quick cardio sprints.
HR12WEEK 4.0
Strength, cardio, mobility and Pilates sessions keep your weekly routine perfectly balanced. Follow along in real-time for real results.
HR12WEEK 3.0
Loaded with MetCon, strength training, cardio and mobility sessions—this series delivers results with an effective, well-rounded routine.
HR12WEEK 2.0
Build power and stamina with a well balanced workout routine focused on strength training and cardio.
HR12WEEK 1.0
Packed with intense HIIT & cardio workouts with resistance training. Get strong, get lean and improve endurance.
HR12WEEK Express
HR12WEEK 3.0 redesigned and condensed into 30 minute sessions. Quick, effective and perfect for your busy schedule.
Fierce Series
Good for beginners • Low impact • At-home friendly
Isolated strength and powerful cardio sessions will set you on the path to feeling fierce! With built in recovery, this series will both challenge you and provide a balanced two week routine.
Weeks
Workouts
Each day
Fierce 3.0
This strength program uses training splits to isolate upper and lower body muscle groups. For variety it also includes calisthenics, Pilates, mobility and HIIT training methods.
Fierce 2.0
This program focuses on strength with a touch of HIIT & cardio sprinkled in plus active recovery days built in for improving mobility and flexibility.
Fierce 1.0
A strength focused program designed for increasing power and creating lean muscle. Heavier weights, multiple sets and isolated workouts that will hit every major muscle group.
Glow Up Series
Good for beginners • Low impact • At-home friendly
Move your body, eat nutritious foods and take daily action to look and feel your very best. Glow up from the inside out with a physical, mental and emotional transformation.
Weeks
Workouts
Each day
Glow Up 3.0
The third and final program in the Glow Up series. Full body sessions, pilates and fat burning cardio sprints this one week program is designed to make you sweat!
Glow Up 2.0
Another week of intense workouts! From MetCon to Booty Bootcamp plus a well deserved full body stretch - this program has it all.
Glow Up 1.0
A perfectly balanced seven day routine to get your body moving. Power through intense HIIT, cardio and AMRAP circuits plus strength sessions loaded with high reps and lighter weights.
Additional Programs
Find even more free workout programs to suit your needs. From quick daily sessions to the perfect travel series - Heather has got you covered!
Home Workout Challenge
No Equipment. Minimal Space. Maximum Results. This home workout challenge is perfect to kickstart your routine or to follow while travelling
Fusion Flow
A combination of yoga, Pilates and barre inspired movements with HIIT exercises for a perfectly sweaty combo. Designed to help build strength, improve flexibility, mobility and balance.
Daily 10
A ten minute workout a day for 30 days! This program is perfect for getting started or building new habits. These sessions are also perfect for stacking on to your other workouts for an added challenge!
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Exclusive new programs
Brand new workouts and programs to keep you moving.
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