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12 Week Transformation - Week 7

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
  • Bodyweight Squats
  • Monsterwalks
  • Hip Circles

Workout

Single Leg Glute Bridges 

  • 4 sets
  • 12-15 reps each

Dumbbell Sumo Deadlift 

  • 4 sets
  • 8 reps

Reverse Frog Hypers with Band 

  • 4 sets
  • 15 reps each

Bulgarian Split Squats superset with B Stance RDL 

  • 3 sets
  • 10-12 reps

Curtsy Lunges

  • 2 sets
  • 24 reps total

DB Leg Curl or Ball leg Curl  

  • 3 sets
  • 12-15 reps
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Day 2 - Upper Body

Warm Up Ideas

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

Workout

Kneeling Single Arm Shoulder Press 

  • 4 sets
  • 10 reps

Lateral Raise  

  • 4 sets
  • 10 reps with 10 second hold at the end of 10th rep

Band Facepulls

  • 4 sets
  • 10 reps

Y Press 

  • 4 sets
  • 8-10 reps

Alternating Dumbbell Front Raise superset with T Raise

  • Alternating DB Front Raise
    • 3 sets
    • 10 reps
  • T Raise
    • 3 sets
    • 12 reps
Icon of two barbels

Day 3 - Upper/Abs

Warm Up Ideas

  • Shoulder Flossing
  • Arm Circles
  • Thoracic Star Stretch

Workout

Push Ups off the bench superset with Hammer Curls

  • Push Ups off the bench
    • 4 sets
    • 10 reps
  • Hammer Curls
    • 4 sets
    • 12 reps

Incline Curls superset with Skullcrushers 

  • Incline Curls
    • 4 sets
    • 12 reps
  • Skullcrushers
    • 4 sets
    • 12 reps

Giant Set: 

  • Lying Cable or Band Curls
    • 3 sets
    • 12 reps
  • Overhead Tricep Extension 
    • 3 sets
    • 12 reps
  • Crossover Curls
    • 3 sets
    • 12 reps (24 total)

Abs

  • Farmer Carry 
    • 1 set
    • 30 seconds
  • Mountain Climbers 
    • 1 set
    • 30 seconds
  • Russian Twist 
    • 1 set 
    • 30 seconds

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Day 4 - Lower Body

Warm Up Ideas

  • Treadmill- Walk 10 minutes
  • Hip Circles
  • High Knee March to Buttkicks

Workout

Reverse Lunges 

  • 4 sets
  • 20 reps total

Band Bodyweight Squats superset with B Stance Hip Thrust

  • 4 sets 
  • 12 reps each

Banded RDLs 

  • 4 sets 
  • 10 reps focus on the negative

Walking Lunges 

  • 2 sets 
  • 20 reps

Lateral Lunges 

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

Day 5 - Back/Chest/Abs

Warm Up Ideas

  • Band Pull Aparts
  • Shoulder Flossing
  • Thoracic Star Stretch

Workout

Wide Bent Over Rows 

  • 4 sets 
  • 12 reps 

Pushups off bench superset with DB Pullover 

  • 4 sets (for pushups, try off floor if ready)
  • 10 reps

Incline Press superset with Supine Rows   

  • 4 sets 
  • 10 reps

Incline Chest Flys superset with Lateral Raise 

  • 3 sets 
  • 12 reps

Abs:

  • Plank
    • 2 sets
    • 45 seconds
  • Penguins
    • 2 sets 
    • 45 seconds
Go to Week 8