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12 Week Transformation - Week 5

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

Warm Up Ideas

  • Treadmill for 10 minutes
  • Hip Circles
  • Bodyweight Squats
  • Monsterwalks

Workout

Foot Elevated Split Squat 

  • 4 sets
  • 8 reps each

Frog Stance Glute Bridge  

  • 4 sets
  • 15 reps

Elevated Heel DB Goblet Squat 

  • 4 sets
  • 8 reps each

Bodyweight Calf Raises 

  • 3 sets
  • 10 reps

Incline Bench Reverse Hypers 

  • 3 sets
  • 15 reps

Sissy Squat  

  • 3 sets
  • 10 reps

DB Leg Curl or Ball leg Curl  

  • 3 sets
  • 10 reps
Icon of two barbels

Day 2 - Upper Body

Warm Up Ideas

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

Workout

Kneeling Single Arm Shoulder Press 

  • 3 sets
  • 8-10 reps

Single Lateral Raise off incline bench 

  • 3 sets
  • 10-12 reps

Reverse Flys off incline bench 

  • 3 sets
  • 10-12 reps

Y Press 

  • 4 sets
  • 8-10 reps
Icon of two barbels

Day 3 - Upper/Abs

Warm Up Ideas

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

Workout

Lying Cable or Band Curl superset with Bench Dips

  • Lying Cable or Band Curl
    • 4 sets
    • 10-12 reps
  • Bench Dips
    • 4 sets
    • 12-15 reps

Giant Set: 

  • Seated Partial Curl
    • 1 set
    • 10-12 reps
  • Overhead Tricep Extension 
    • 1 set 
    • 10-12 reps
  • Hammer Curls 
    • 1 set
    • 10-12 reps
  • Seated Partial Curl
    • 1 set
    • 10-12 reps

Plank superset with the Ab Roller

  • 3 sets
  • 45 seconds
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Day 4 - Lower Body

Warm Up Ideas

  • Treadmill- Walk 10 minutes
  • Walking Lunges
  • Monsterwalks
  • High Knee March to Buttkicks

Workout

Single Leg Glute Bridge 

  • 2 sets
  • 12 reps each

Clams

  • 2 sets 
  • 10 reps each

Band Bodyweight Squats 

  • 2 sets 
  • 10 reps

Band Goblet Squats

  • 3 sets 
  • 8-10 reps

DB Sumo Deadlift superset with RDL

  • 3 sets 
  • 8-10 reps (RDL sets with or without band)

Curtsy Lunges 

  • 3 sets 
  • 20 reps total
icon of a human figure doing a yoga pose

Day 5 - Back/Chest/Abs

Warm Up Ideas

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

Workout

Supine Row 

  • 4 sets 
  • 10 reps 

Incline Chest Press superset with Single Arm Rows 

  • Incline Chest Press
    • 4 sets
    • 8 reps
  • Single Arm Dumbbell Row
    • 4 sets
    • 10 reps

Dumbbell Pullovers

  • 4 sets
  • 10 reps

Isometric Glute Bridge with Dumbbell Chest Flys 

  • 3 sets
  • 12 reps

Adductor Lifts 

  • 2 sets
  • 15 reps

Side Plank with Adductor Lifts 

  • 2 sets
  • 8-10 reps
Go to Week 6