12 Week Transformation - Week 2
Day 1 - Lower Body
Warm Up Ideas
- 5 minute walk on treadmill
- 3 sets 10-12 reps of hip circles
- Band monsterwalks
- Band bodyweight squats
Workout
Split Squats
- 2 sets
- 10 reps each
Goblet Squats
- 3 sets
- 10 reps each
Bench Step Ups
- 3 sets
- 8-10 reps
Hip Thrust – Bodyweight
- 3 sets
- 8-10 reps
Sumo Squats
- 3 sets
- 10 reps
Day 2 - Upper Body
Warm Up Ideas
- Band pull aparts
- Arm circles
- Shoulder flossing
- Thoracic star stretch
Workout
Shoulder Press
- 3 sets
- 10 reps
Dumbbell single arm rows superset with pullovers
- 3 sets
- 10 reps
Lateral Raises
- 3 sets
- 10 reps
Band Facepull
- 3 sets
- 12 reps
Neutral Grip Upright Row
- 2 sets
- 12 reps
Band Pulldown
- 2 sets
- 12 reps
Day 3 - Abs/HIIT
Warm Up Ideas
- 5 minute treadmill
- Thoracic star stretch
Workout
Dumbbell or Kettlebell Swings
- 3 sets
- 12 reps
Butt Ups
- 2 sets
- 20 reps
Jackknives
- 2 sets
- 15 reps
Plank
- 2 sets
- 30-45 seconds
HIIT
- You will go 20 seconds as hard as you can, and 10 second breaks in between the exercises for 4 rounds
- Butt kicks
- Jumping jacks
- Mountain climbers
Day 4 - Lower Body
Warm Up Ideas
- 5 minute treadmill
- Hip circles
- Bodyweight squats
- Lateral steps
- Monsterwalks
Workout
B-Stance Deadlift
- 3 sets
- 12 reps
Reverse Lunges
- 3 sets
- 20 reps
Incline Bench Reverse Hypers
- 3 sets
- 10 reps
Heel Elevated Goblet Squat
- 3 sets
- 10 reps
Bodyweight Calf Raises
- 3 sets
- 10 reps
Day 5 - Upper Body/Abs
Warm Up Ideas
- Band pull apart
- Arm circles
- Thoracic star stretch
Workout
Push Ups off the Bench
- 3 sets
- 8-10 reps
Lateral Raise Superset with Y-Press
- 3 sets
- 10 reps
Incline Chest Press Superset with Incline Curls
- 3 sets
- 12 reps
Supine Row Superset with Incline Tricep Extensions
- Supine row 3 sets 10 reps
- incline tricep extensions 3 sets 12 reps
Isometric V Hold
- 2 sets
- 30 seconds
Leg Lowers
- 2 sets
- 15 reps
Oblique Crunch
- 2 sets
- 15 reps each side
WAY TO GO!
You’ve just completed Week 2. Remember you are awesome and keep pushing each week!