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12 Week Transformation - Week 12

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

Warm Up Ideas

  • Treadmill incline walk for 10 minutes
  • BW Squats
  • Hip Circles
  • Monsterwalks

Workout

Overhead Reverse Lunges  

  • 3 sets
  • 10 reps

Goblet Squat superset with Curtsy Lunges

  • Goblet Squats
    • 3 sets
    • 15 reps
  • Curtsy Lunges
    • 3 sets
    • 12 reps

RDL’s superset with Single Leg Glute Bridges

  • RDL
    • 3 sets
    • 10 reps
  • Single Leg Glute Bridges
    • 3 sets
    • 10 reps

Giant set

  • Sumo Squat  
    • 4 sets
    • 10 reps
  • Clams  
    • 4 sets
    • 10 reps
  • Bulgarian Split Squats   
    • 4 sets
    • 10 reps
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Day 2 - Shoulders/Abs

Warm Up Ideas

  • Treadmill brisk walk or jog for 10 minutes
  • Arm Circles
  • Shoulder Flossing
  • Thoracic Star Stretch

Workout

Y Press  

  • 4 sets
  • 12 reps 

Neutral Grip Upright Rows

  • 4 sets
  • 12 reps 

Lateral Raises superset with Reverse Flys

  • Lateral Raise
    • 3 sets
    • 15 reps 
  • Reverse Flys 
    • 3 sets
    • 15 reps 

Push Up off the bench (or on floor) 

  • 3 sets
  • 10 reps 

Penguins

  • 2 sets
  • 45 seconds 

Jackknives

  • 2 sets
  • 45 seconds 
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Day 3 - Back/Abs

Warm Up Ideas

  • Thoracic Star Stretch 
  • Shoulder Flossing
  • Band Pull Aparts

Workout

Pullovers

  • 4  sets
  • 12 reps

Yates Row 

  • 4  sets
  • 12 reps

Supine Row superset with Plank

  • Supine Row 
    • 3 sets
    • 12 reps
  • Plank
    • 3 sets
    • 45 seconds

Giant Set

  • Band Facepulls
    • 3 sets
    • 12 reps
  • Renegade Rows
    • 3 sets
    • 12 reps
  • Reverse Crunches
    • 3 sets
    • 12 reps

Incline intervals on Treadmill for 30 minutes

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Day 4 - Lower Body

Warm Up Ideas

  • Monsterwalks
  • BW squats with band above knee
  • Hip Circles

Workout

Sumo Squats

  • 4 sets
  • 10 reps 

Weighted Glute Bridge superset with Sissy Squats

  • Weighted Glute Bridge
    • 4 sets 
    • 8 reps (as heavy as possible)
  • Sissy Squats 
    • 4 sets 
    • 10 reps

Lunge Complex: 

  • Lateral Lunges
    • 4 sets
    • 10 reps
  • Reverse Lunges
    • 4 sets
    • 10 reps
  • Curtsy Lunges
    • 4 sets 
    • 10 reps

DB Leg Curl or Ball Leg Curl

  • 4 sets
  • 15 reps 
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Day 5 - Upper/Abs/HIIT

Warm Up Ideas

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

Workout

Shoulder Press

  • 4 sets 
  • 10 reps

Lateral Raises 

  • 4 sets 
  • 12 reps

Giant Set

  • Skullcrushers
    • 3 sets
    • 15 reps
  • Reverse Crunches 
    • 3 sets 
    • 15 reps
  • Push Ups 
    • 3 sets
    • 10 reps

Giant Set

  • Incline Curls
    • 3 sets
    • 12 reps
  • Crossover Curls
    • 3 sets 
    • 12 reps
  • Renegade Rows 
    • 3 sets
    • 12 reps

HIIT:

4 Rounds  

  • 30 second sprints or Incline Jog on the Treadmill
  • Pop Squats
    • 20 seconds
  • Jumping Jacks
    • 20 seconds
  • Bench Jump Overs
    • 20 seconds
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YOU MADE IT!!

How awesome!  You’ve completed your 12 week Transformation Program!  I hope you feel stronger, are well on your way to your goal, and have learned some new tools to creating a healthier and stronger self.  Feel proud of all you have accomplished, and keep up the good work and keep going!