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12 Week Transformation - Week 10

Day 1
Day 2
Day 3
Day 4
Day 5
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Day 1 - Lower Body/HIIT

Warm Up Ideas

  • Treadmill 8 minutes
  • Bodyweight Squats
  • Hip Circles

Workout

Heel Elevated DB Sumo   

  • 4 sets
  • 12 reps

Giant set

  • Monsterwalks 
    • 3 sets
    • 12 reps each way
  • Band RDL’s 
    • 3 sets
    • 12 reps
  • Banded Hip Thrusts 
    • 3 sets
    • 12 reps

Giant set

  • Ball Leg Curls 
    • 3 sets 
    • 12 reps
  • Goblet Squats 
    • 3 sets 
    • 12 reps
  • Frog Pumps 
    • 3 sets
    • 12 reps

HIIT

4 Rounds – 10 second rest between exercises

  • Bench Jump Overs
    • 20 seconds
  • Reverse Crunch
    • 15 reps
  • Jumping Jacks
  • High Knees 
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Day 2 - Shoulders

Warm Up Ideas

  • Band Pull Aparts
  • Shoulder Flossing
  • Arm Circles
  • Thoracic Star Stretch

Workout

Seated DB Shoulder Press 

  • 4 sets
  • 10 reps 

Upright Row superset with Y Press

  • Neutral Grip Upright Row
    • 4 sets
    • 10 reps 
  • Y Press 
    • 4 sets
    • 10 reps 

Ironcross 

  • 3 sets
  • 12 reps 

Incline Walk intervals (hills to flat) on Treadmill for 30 minutes

 

icon of a human figure doing a yoga pose

Day 3 - Back/Abs

Warm Up Ideas

  • Band Pull Aparts
  • Arm Circles
  • Thoracic Star Stretch

Workout

DB Single Arm Rows superset with Reverse Crunches

  • DB Single Arm Rows
    • 4 sets
    • 12 reps 
  • Reverse Crunches 
    • 4 sets
    • 20 reps

DB Pullover superset with Plank

  • DB Pullover
    • 4 sets
    • 10 reps
  • Plank
    • 4 sets
    • 45 seconds

Russian Twist

  • 2 sets
  • 30 reps

Supine Rows 

  • 3 sets
  • 12 reps

Reverse Flys

  • 3 sets
  • 12 reps

Renegade Rows

  • 3 sets
  • 12 reps
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Day 4 - Lower Body

Warm Up Ideas

  • Walk on Treadmill for 10 minutes
  • BW Squats
  • Hip Circles
  • Monsterwalks

Workout

Single Leg Bench Assisted Squats 

  • 4 sets
  • 12 reps 

Ball Leg Curls 

  • 3 sets
  • 15 reps 

Weighted Step Ups

  • 4 sets
  • 10 reps 

Sumo Squats superset with Hip Thrusts

  • Sumo Squats
    • 4 sets 
    • 10 reps
  • Hip Thrusts 
    • 4 sets 
    • 10 reps

Leg Complex: 

  • Squat Jumps
    • 1 set
    • 24 reps
  • Reverse Lunges
    • 1 set 
    • 24 reps
  • Mini Squat Jumps
    • 1 set 
    • 24 reps
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Day 5 - Upper/Abs

Warm Up Ideas

  • Shoulder Flossing
  • Arm Circles
  • Thoracic Star Stretch

Workout

Single Arm Shoulder Press

  • 4 sets 
  • 10 reps

Hammer Curls superset with Bench Dips

  • Hammer Curls
    • 4 sets
    • 10 reps
  • Bench Dips
    • 4 sets
    • 10 reps

Giant Set

  • Incline DB Press
    • 3 sets
    • 12 reps each
  • Incline Tricep Extension
    • 3 sets 
    • 12 reps
  • Incline Curls
    • 3 sets
    • 12 reps

Giant Set

  • Push Up off Bench (or floor if ready) 
    • 4 sets
    • 10 reps
  • Reverse Crunch
    • 4 sets
    • 10 reps
  • Russian Twist
    • 4 sets 
    • 20 reps

HIIT: 

4 rounds, 20 seconds ON, 10 seconds OFF, 30 second rest between rounds.

  • Jumping Jacks
  • Pop Squats
  • Mountain Climbers
  • Burpee
Go to Week 11