12 Week Transformation - Week 8
Day 1 - Lower Body
Warm Up Ideas
- Treadmill 10 minute walk
- Monsterwalks
- Isometric Glute Bridge 30 seconds (hold glute bridge position)
- Hip Circles
Workout
B Stance Hip Thrust
- 4 sets
- 12 reps each
DB Sumo Deadlift
- 4 sets
- 8 reps
Squat pulses with band superset with Reverse Frog Hypers with band
- Squat Pulses
- 3 sets
- 20 pulses
- Reverse Frog Hypers
- 3 sets
- 12 reps
Bulgarian Split Squats superset with Leg Curl off the Ball
- B Split Squats
- 3 sets
- 10-12 reps each
- Leg Curl off the Ball
- 3 sets
- 10-12 reps
Giant Set:
- Curtsy Lunge
- 1 set
- 12 total
- Clams
- 1 sets
- 12 reps each side
- Frog Pumps
- 1 set
- 30 seconds
Day 2 - Shoulders
Warm Up Ideas
- Shoulder Flossing
- Arm Circles
- Front to Lateral Raises (No weight)
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Workout
Shoulder Press
- 4 sets
- 10 reps
Lateral Raises superset with Incline Reverse Fly
- Lateral Raise
- 4 sets
- 15 reps (hold 10 seconds after 15th rep for added challenge)
- Incline Reverse Fly
- 4 sets
- 15 reps
Y Press superset with Band Facepull
- Y Press
- 4 sets
- 12 reps
- Band Facepulls
- 4 sets
- 12 reps
Alternating Front Raises
- 3 sets
- 20 reps total
Day 3 - Arms/Abs
Warm Up Ideas
- Treadmill Walk 5 minutes
- Thoracic Star Stretch
Workout
Push Up superset with Crossover Curls
- 4 sets
- 10 reps
Incline Curls superset with Incline Tricep Extensions
- 3 sets
- 15 reps
Giant Set:
Remember no rest until you’ve completed a set of all 3 exercises rest for about 1 minute.
- Isometric hold Single Arm Curl
- 3 sets
- 12 reps
- OH Tricep Extensions
- 3 sets
- 12 reps
- Hammer Curls
- 3 sets
- 12 reps
Giant Set:
- Plank Hip Dips
- 2 sets
- 20 reps
- Russian Twist
- 2 sets
- 20 reps
- Reverse Crunch
- 2 sets
- 20 reps
Day 4 - Lower Body
Warm Up Ideas
- Treadmill walk for 10 minutes
- Monsterwalks
- BW squats
Workout
Weighted Reverse Lunges
- 4 sets
- 8 reps
Banded Goblet Squat superset with Banded RDL’s
- 4 sets
- 8 reps
Walking Lunges
- 2 sets
- 20 reps
Lateral Lunges
- 2 sets
- 20 reps total
Day 5 - Upper Body/Abs
Warm Up Ideas
- Shoulder Flossing
- Thoracic Star Stretch
- Pushups
Workout
DB Single Arm Rows
- 4 sets
- 10 reps each
Incline Chest Press
- 4 sets
- 10 reps
DB Pullovers superset with DB Bench Press (flat bench)
- 3 sets
- 12 reps
Band Straight Arm Pulldowns
- 4 sets
- 10 reps
Abs
4 rounds
- Planks
- 45 seconds
- Side Planks
- 30 seconds each side
- Reverse Crunch
- 30 seconds
WOW!!! Congratulations! You have completed Month 2!
On to your last month where we will start adding in a little more fat burning exercises.