In case anyone wants to copy this into their notes ;) LEGGOOOO Work out routine: Three days a week focus is on strength, muscle mass, endurance Lift 3x a week Abs and cardio 2x a week Main training days: M-Legs & shoulders W-Back & biceps + abs and cardio (same day or on T/Th) F-Chest & triceps + abs and cardio (same day or on T/Th) How many exercises to do: 2-4 per muscle group How many sets/reps? If trying to build- Strength: 1-5 reps Muscle building: 6-12 reps Endurance: 15+ reps *you can choose to do descending ladders (where you decrease in reps after each set)* Ex) 15-12-10-8-6-4 sets and then ascend afterward, less chance of injury with descending ladders *** For beginners- 3 x 12-15 is SAFE Work out routine! *10-15 minute warm up/stretch before each workout* Monday: Legs and shoulders- *squats/deadlifts -3 x 12-15 *leg extensions 3 x 12-15 *leg curls 3 x 12-15 *dumbbell lunges 2-20 -calf raises -seated dumbbell press (shoulder) -dumbbell front raise (shoulder) Tuesday:cardio and abs Wednesday: Back and biceps *seated cable rows 3 x 12-15 *lat pull down 3 x 12-15 *bent-over barbell/dumbbell row 3 x 12-15 -hammer curls 3 x 12-15 (biceps) -alternating dumbbell curls (biceps) Thursday:cardio and abs Fridays: Chest and Triceps *push ups -25 *dumbbell chest press 3 x 12-15 *dumbbell flyers 3 x 12-15 -overheard tricep extension 3 x 12-15 -bench dips (tricep)

show out to her for mentioning broke college students who want to live a healthy life

Found this video this Feb 7,2024. hearing you say this is for people who cant afford going to the gym and getting a trainer almost made me tear. Another reason is being clueless at all, like the feeling of i will look stupid and people will be staring,Im so thankful for this video. For a person like me who is zero knowledge about work out, never tried once, never been to the gym at all. This will really help me, i wanted to start my fitness journey, i want to shred the fats on my belly and on my arms so i need to lose some weight. Im 43 Female and 51kg. Not so big really but the fats on some parts of my body i can see, i wanna look good for my self, be healthy and be fit and strong as mom. Thank you and i really appreciate this.

Ive been a lazy kid all my life & depressed i didnt do anything for my body or like my room or anything, im 15 now and happy i wanna turn everything around. Thank you for this video ! ❤️

Hello Heidi!!! Next vlog should be how to create a meal plan based on what you want to do like bulking, shredding etc.. thank you for your help!! So inspiring!!

I love that you wrote everything out very clearly! Sometimes it helps to be able to see what someone is explaining and it just sticks better! I love all of your videos but lately you can really tell all the effort you've been making to them to help! Thank you!! ❤️❤️

Out of all the videos I've watched to try to make my own workout plan. Yours was the most comprehensive. Thank you for making this video.

Thank you so much for making this video! I literally had no idea how to begin my weightlifting journey without a coach or plan. This was extremely helpful :)

I've been on my fitness/health/self-love journey for a little over a year! And it's so nice to have videos like this to remind you that you DO NOT have to be perfect in the gym.. and that there are so many ways to train your body, that trying something new will only help you grow! ❤️

She's awesome. And I would of loved something like this when I first started. Way to go Heidi. Always kicking butt

I'm so glad I found this video again! I started lifting weights 8 months ago thanks to you! I didn't even know where to start, and this video got me in the gym lifting. Thank you!!

I'm watching this in Jun 08, 2019 and I love it, I'm starting my journey into a healthier life style loving and caring my body nourishing and helping it to be stronger ,run/job for two and a half months but my knees starting hurting and felt this fatigue so got a gym membership knowing probably need strength exercises and yes time to recover knowing how to make your personalized workout program amazing thank you so much.

Oh also, more at home workouts! I'm a mom and my husbands military so he's not always home. So I can't always go to the gym since they don't have a daycare. Those are always helpful. (Body weight, dumbbell only or HIIT workouts)

This video is amazing! Not only does it help me create my own plan, but it helps me understand what a potential trainer will be telling me as well. It's so hard to wrap my head around this all as a beginner, so thank youuuu

Thank you SO MUCH!!!! I needed this guidance. Lost my father a year ago, my ability to have any more children (same month) and my husband was diagnosed with thyroid cancer (hoping and praying he is in the clear). Haven't worked out since. My mind has been a blur this past year and I haven't been able to focus on what to do or just start up again. I've gained 30 lbs!!!!!!!!!! This and you are a God-send. Appreciate this so much!

This is so helpful. I just started my fitness journey and don't really know what Im doing since Im teaching myself. So Thankyou so much for making this video ❤

I'm a guy at the beginning of my fitness journey and actually found some of these tips pretty helpful so thanks Heidi for putting this one out for us newbies.

can you do a video about proper warm up/activation movements for each muscle group please?! :)

Your video is really good. As a female studying to be a personal trainer I find it very informative, educational and inspiring. I find a lot of personal trainers are male and very ‘macho’ aimed at other males and building huge muscles or ‘shredding.’ Your video seems to be aimed at both sexes and females who want to see serious muscle or endurance improvement. These types of videos are hard to find on KZfaq. Well done. Keep making such great videos!

Found this 6 years later but still so helpful. Thank you.

THIS. IS. THE. MOST. HELPFUL. VIDEO!!!!! GOD-TIER. Thank you so much for making this, Heidi! You’ve filled me with confidence to start and commit to a workout plan! I feel so ready to build one after this :)

This is exactly what I've been needing! Someone to just tell me how to organize a workout plan! Good looking out girl!

I love how fast you talk and how much you talk. So nerdy, so informative, so useful, so passionate, and so cute haha. Thank you so much from one female bodybuilder to another :)

this helped me out beyond words. even though it is a generalized plan, I have the next 4 weeks planned according to the muscle mass information you gave and I am looking forward to seeing my progress and results!

You've just earned me as a subscriber girl! Love your personality and your advice has been more helpful to me than any trainer I've tried in the past! 🤗 I'm excited about going to the gym with a plan!

One of your best videos! I really appreciate the fact that there wasn't any time wasted on goofing off. Sometimes there's too much messing around and I have to fast forward to get to the real content of your videos. Thank you!

in my mid 20’s. I’m 4’9” I’ve always been less than 100 lbs . Seen my body changing now that I’m getting older .. and I started going to the gym 3x a week ... feel so intimidated going to the gym not knowing what I’m going ... this helped a lot! Thank you so much!!! ❤️appreciate it

I’m about to start my journey to be healthy and in shape and I was googling for more than 2 h to find a basic plane to start with and am so happy to see her video she is so nice , thank you very much 💖💖💖

A video on your "favorite" types of cardio and how you make it fun. :) Love your videos! Thanks for being the real and sharing your life with us.

This video has given me the motivation to work out again, it seems that everytime I lose my motivation I watch one of your videos and I want to go workout. Thank you Heidi!

This was exactly what I was looking for! I am at the beginning of my weight loss journey and want to get into a good routine that I can maintain. This is the perfect starting point! Thank you for sharing this video!!!!

I love this! Super helpful as I'm trying to get back into shape and I love that the sample plan doesn't use crazy amounts of equipment or asks me to do a pull up the first day I walk into the gym.

I've been a huge fan of yours from the beginning! You have helped keep me motivated through out my fitness journey. Your positive attitude and genuine personality is inspiring ❤️

Was just about to fall asleep and then got the notification of this upload. I can not sleep cause video and it's almost 1 am in Australia 🇦🇺 haha love you Heidi. 💪🏽💗

I freaking loved how you explained everything! I'm bearly going to start going to the gym and I feel like for most beginners it's very overwhelming when we dom't know how to start. Thank you so much!!

Thank you so much for being kind enough to share this with all your followers! I’m actually gonna start with the exercises you stated.

Had to comment because this video has been THAT helpful. Thank you so much for this video; my problem with working out has been that I feel left in the dark doing other peoples' pre-planned workouts without understanding what each exercise is doing for me. This has helped me get a handle on my workout plan and where I want to take it!

This has to be the most informative and professional fitness help video I have seen. Been a subscriber for a long time and have loved every video. So thankful for these tips. I am a currently a full time college student and can NOT afford proper meals and a trainer at the same time. It may sound completely stupid, but I have been always on again and off again with workout plans and I haven't been able to stick to them. I do think its because I tell myself I need to go 7 days a week, no junk, and its wearing me out. Thank you again I will absolutely be re watching this video. Thank you for taking the time to put this together for us! #breakthereplaybutton

OMG!!! Thank you so mucho for creating this video! You send so much energy, cuteness and knowledge together!

Wow - thank you for this video. I had a trainer for a long time and learned how to move and my form but I never learned how to set up my own work out plan. This is a game changer! 🙏🏻

Thank you so much for this! I can’t afford a gym & coach at the moment, so I want to create my own workout plan and this helped so much ❤️

Thank you Heidi for this great video, I'm a visual learner and seeing an outline of how to put together my workouts is so helpful. Thank you so much!

Going into college this fall and hyped to try and get my fitness journey started. Thanks for helping get my week routine layout started!

Hi, Heidi! I love the energy! This an awesome video! Great job in mapping everything out. It was very informative. I need to get into the strength training end of exercise and this was helpful. Thank you!

My girlfriend has been a huge fan of yours for quite sometime and recently introduced me to your channel. I have to admit, you have some really good and inspiring content that even helps me with my own workout. I'd still class myself as an amateur when it comes to fitness as there's a lot I don't know but videos like this really help me think about what I'm doing. Keep up the amazing work Heidi!

I'm currently a broke college student so thank you Heidi!! ❤️❤️ Love this especially starting the month with new goals 💪🏻😄

I love your educational videos. They have honestly helped me with my own journey. Keep up the good work!

Thank you so much for this video Heidi! Honestly, you cant even imagine how helpful it is for beginners!!! You are the best

Thank you so much for this video! This is exactly what I needed, all I do is cardio because I feeling so lost when I go to the gym. Even looked into getting a trainer but not able to afford it. So thank you so much for this!

This fits perfectly my 2018 goals, thank you for the video, very simple and concise and informative

I appreciate this video a lot! You questioned almost all the questions I had as something who has some experience but need to put all the things I know together for systematic program. Love your video!

This is one of the most helpful videos on YT honestly. Easy to follow and straight to the point.

Hi Heidi, how about an updated video on how to count calories/macros/etc... Thanks!

This really helped me out, I’m starting my fitness journey and hope to use this and see progress😁

Hey Heidi. You're... You're just a really big strength to me. In the last 2 years, I lost the use of one of my legs, and then due to a lot of internal bleeding and other health issues, I gained 100 pounds in a year. I lost a lot of self confidence and I really struggled with looking in the mirror and liking who I was and what I saw. I struggled with accepting myself. Now I'm a broke college student trying to get by and trying to get back in shape. I can't afford a coach or personal trainer, and your videos are really all I have to go by right now. :') But they're enough. I know the journey ahead of me is a long one and there's a lot of heartache ahead but I know my goals. Thank you for just being who you are. What I would give to be able to meet you in person one day and to just say thank you for being who you are and being the inspiration that I needed in my life at this time. I would give anything to have someone so motivating and uplifting as my trainer. Thank you so much for all that you do.

Thanks for this video Heidi! I just sat down last night to write out a new program for myself and fell into a serious road block for a while lol but this helped me reaffirm that I am getting back on the right track 🤗

Love this post. Everyone has different time and style of living so we sometimes cant sustain workouts ,by this post we can try our own journey 😉

I’m going to film my first YT video tomorrow and I will be performing a workout routine I’ve made. This gave me more confidence to start, thank you 🙏

Thanks a lot for this video! I've started my health and fitness journey a month ago exactly today and I am down 3.5kgs (81.9kg) by going to the gym and counting calories.I have realized it is so important to have a plan honestly. I can't wait to utilise this and become healthy and fit

Thank you so much! Definitely a broke student over here. So excited to get back in the gym. This video was very helpful and a breakthrough to my fitness journey 🖤

This is so perfect thank-you! I am definitely that broke college kid you were talking about this is very helpful, I have been looking for a video like this.

Heidi keep up the amazing work!

Heidi I know this is a really really really old vlog but it was actually the first of your vids I ever watched! So hats off to this one for introducing me to you and your awesome content! Love you!

Thank you!! I've been going to the gym for 2 months now and I've been following the 12-3-30 workout with some added exercises for strength, but I really had no idea what I was doing. I will definitely use this as my new routine!

Love your break down! Would love to see a warm up/cool down video and maybe some foam roller tips for sore areas?

This was so helpful! Thank you so much! I’ve lost 60+ lbs already but that’s all cardio and diet. I’ve been struggling to start a strength plan. I’m too embarrassed in the gym with the intense bodybuilders around.

Thank you soooo much 😭😭😭 I was really struggling how to create a plan have no idea but now you’ve changed my life so thank you once again new subscriber 🤪

Love this video, I’m just in the middle of it and I really needed to hear this! Thank you so much. I needed guidance.

This is exactly what I need right now! Thank you Heidi, I really respect you and love your videos! :)

Thank you for positing this and breaking it down for beginners. It’s nice having a plan instead of walking around aimlessly at the gym. I looked in to getting a trainer at la fitness and couldn’t afford it. The guy who I trained with for a few days made me feel like I couldn’t do it on my own and it was very discouraging. This makes feel like I have something to start with. Thanks girl!

Heidi, thank you so much for posting this video!! I know that personally, I get so intimidated by going to the gym, I dont know what to do and dont always want to jump into using intimidating machines. So thanks for doing this. I'll get to work and maybe will have some progress soon!

Hello Heidi!!! Great video and great tips! This is my first time watching and I truly appreciate your time and reason for making this video. Thank you!!

Maybe a beginner workout plan for those without a gym membership. :)

Heidi- * I freaking hate cardio* Me-* a girl after my own heart*

Thank you for this video! I am one of those that can't afford a coach. I've been working out for years, I was on a volleyball team...but sometimes it's difficult creating a workout routine. Thanks!!!

This is perfect for me! Exactly what I have been looking for. I enjoy going to the gym for the classes but I want to get more comfortable with weight on my own. Thanks for simplifying it!

THIS IS EXACTLY WHAT I NEEDED!!!

This was a great video! You'd make a fantastic teacher. Thank you for doing this!!

Thank you so so much!!! We, your fans, really appreciate it. It's so helpful. You are so kind and motivating

You’re so great Heidi!! I just found this video and I’m loving it I keep screen shotting and taking notes thank you so much! I’d love a trainer if I could afford it but I know from your videos that really what matters is the drive to make it happen. Thank you so much for this!

Thank you so much for this! I've had two personal trainers over the past years, spent quite a bit of money on them and ended up disappointed every time... because both of them seemed shockingly unable to truly work with my specific limitations and injuries. I have poor posture and back pain and additionally very weak arms... and both of them knew that and were effectively just drill sergeants trying to push me through it (and making my injury worse) or sitting me at the sideline while doing boxing with my partner (we had dual sessions). It's been so disappointing that I really don't want to spend money on a trainer anymore just to find out if they can help me or not, so I'm using this to work with my own abilities and limitations with care and patience.

Thanks Heidi! A proper warmup video would be a great followup video! 💓💓

I know that I am super late to the game on this video but I just wanted to say thank you so much for making it! I’m a broke college student and I’ve really fallen in love with fitness but don’t have the slightest clue when it comes to anything besides cardio. I’m super pumped to incorporate all of this stuff in my workouts!! Thank you soooo much!!

Thank you for posting this! Although I'm late to the party, this is exactly the kind of video I was looking for! Sending love from Australia 😁 ❤️

a meal plan for fat loss goals will be incredible ;)

I love that you're uploading so much right now, I could watch you for hours. In a non creepy way 😘😘

Thank you so much this will help me and my little sister in high school on our fitness journey! 💖 so glad you are relatable!!!! Keep being you!

As a beginner, I thank you!! There is so much out there that it can be really overwhelming when you are starting to exercise with little to no background knowledge. Thank you!

THIS is why I love your channel. Sooo many other well known fitness channels are all cranking out the same old boring, overdone videos (them running errands, the same glute workout, Q&A's, playing with Storm Troopers, preparing for the same played out photo shoot for their sponsor, or they come out with one or two sorry apparel items that they just slap their name/logo on or that their sponsors came up with, or shoving their sponsors clothing at you cause they're not creative enough to come up with their own lines, and the list goes on). I like that you run your OWN company that you built from the ground up, and you put your all into it. You've got a warehouse now, an office, you lead a team, you're having meetings and dealing with manufacturers, and putting on events and more and sharing it all with us. Plus the content you create is never boring or repetitive. You give us vlogs so that we get to see a bit of your day to day life and relationships, but you also give us actual informative videos like this one so that there is a good balance. It's so inspiring to see you running your own successful company day in and day out, thank you for sharing this with us!! ✨✨✨

Yeah I’m a broke college student this really helps thanks

Hello Heidi, Thanks for this Workout Mapout. I have watched a lot of videos, but by far this is to the point and very structured for success. Thanks, Heather, and I will be watching more success videos.

This is like what my very first workout program looked like. It would have been way easier to just have watched this video instead of how I did it lol. Very informative 👍

I love this! Since this was more for beginners you should also do one for more advanced people as well!

Hello Heidi! Thank you so much for your video! This really answered alot of my questions as a beginner, Ive been on and off for ever to get in shape. Recently, lost the motivation and inspiration to even go and move forward. Its been a tough two years. Now i really want to get back into it - despite the new year coming up. I finally realized its time for me to better myself and challenge myself to live better and be happier than sulk and feel sorry for myself and what ive been through. Im going to try out this plan and work to see what works for me but you helped me start a foundation to begin :) thank yoU!

This was so great I have been working on this and this helped so much! Appreciate you girl!

You are my inspiration! 😍 I used to hate the gym and then bf showed me your before and after pic and I thought .. " I can look like that too!" And now I actually like it. My only problem is that I looove food! 🤦🏼‍♀️ Seriously pasta and cheese.. thats life haha.. anyway I have been trying hard. Hopefully one day I will achieve my goal. Thank you! You are amazing! ❤

Drinking game --> take a shot every time Heidi says some variation of "general" 😂

Thank you for keeping us poor college kids in mind!! I also gained a little bit of weight this past year during nursing school. I just need to make it a priority because I put my studies in front of my workouts most days and I know that I am much happier when my body is in shape! Thanks for making this video, I am going to use your example as my workout this week and go from there! You're just so awesome!

This was an awesome video! Exactly what I was looking for :D being a new mom, money is tight and so is time, so this was sooooo helpful!! Thank you

Hey Heidi!! Thank you so much for this video it was so informative & helpful !! could you please go into more details on how you lose fat and started gaining muscles? ie: what you ate, how many calories burned, supplements & etc.. It would be greatly appreciated :) :) :)