HR12WEEK 3.0 / Free 12 Week Workout Series

The HR12WEEK 3.0 Begins January 2nd 2023!!
πŸ”₯ Download your Calendar & Free Ultimate Training Guide Now πŸ”₯

This free workout program has a strong focus on metabolic conditioning. Featuring MetCon workouts and strength training with cardio & HIIT sprinkled in! We will also include a few important mobility sessions and, as always, warm ups and cool downs will be included for each workout.

The HR12WEEK 3.0 schedule includes five workouts per week (Mon, Tue, Wed, Fri, Sat) These will be posted and available on my YouTube channel one day early at 7am PST beginning Jan 1st 2023. Two active rest days are recommended (Thur, Sun). Use this weekly schedule as a guideline and adjust to best suit your needs!

The only equipment you will need is dumbbells (light, medium +, heavy sets) a mini resistance band (med-heavy resistance) and an exercise mat or soft surface to work on. I also use a set of yoga blocks for split lunges – you could also use a bench, stair raiser, stool etc.

Workouts will be, on average, between 35-45min including warm up and cool down – With the exception of two 60min workouts in the last few weeks.

This is a great free workout series for all fitness levels and low impact modifications will be shown throughout! For detailed instruction on some common exercises check out this shorts playlist:

For on-going support and accountability and to connect with me directly join our global online community:


For short informative videos throughout the program, including workout tips and recipes, follow me on Instagram and TikTok!

I can’t wait to get started team!!!

xo HR

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