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12 Week Transformation
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12 Week Transformation
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12 Week Transformation - Week 6
Day 1
Day 2
Day 3
Day 4
Day 5
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
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
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 Band Curls
4 sets
12-15 reps
Bench Dips
4 sets
10-12 reps
Incline Curls superset with Skullcrushers
Incline Curls
3 sets
10-12 reps
Skullcrushers
4 sets
12 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
Plank superset with the Ab Roller
Plank
3 sets
45 seconds
Rollout
3 sets
45 seconds
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 side
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 with or without band)
Curtsy Lunges
3 sets
20 reps total
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 Rows
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 7