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12 Week Transformation - Week 9

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

Warm Up Ideas

  • Treadmill walking for 10 minutes
  • Hip Circles
  • Bodyweight Squats
  • Monsterwalks
  • High Knee March to Buttkicks

Workout

DB Sumo Deadlift 

  • 4 sets
  • 10 reps

Banded Hip Thrusts 

  • 3 sets
  • 15 reps 

Band RDL’s 

  • 3 sets
  • 15 reps

Seated Hip Abduction/ with Band 

  • 2 sets
  • 20 reps

DB Leg Curls 

  • 3 sets
  • 12 reps

Giant Set: 

  • Goblet Squat
    • 3 set
    • 15 reps
  • Reverse Lunge 
    • 3 sets
    • 12 reps
  • Pop Squats
    • 3 sets
    • 20 reps
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Day 2 - Arms/Abs

Warm Up Ideas

  • Treadmill Walk 5 minutes
  • Thoracic Star Stretch

Workout

Push Up superset with Crossover Curls 

  • Push Up
    • 4 sets
    • 10 reps (try from floor for half the reps or all the reps if you are ready)
  • Crossover Curls
    • 4 sets
    • 10 reps 

Incline Curls superset with Incline Tricep Extensions

  • Incline Curls
    • 3 sets
    • 15 reps 
  • 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
icon of a human figure doing a yoga pose

Day 3 - Back/Abs

Warm Up Ideas

  • Treadmill walk 10 minutes
  • Arm Circles
  • Thoracic Star Stretch
  • Band Pull Aparts

Workout

Pulldown 

  • 4 sets 
  • 12 reps

Yates Row superset with the Reverse Crunch

  • Yates Row
    • 4 sets
    • 10 reps 
  • Reverse Crunch 
    • 4 sets
    • 20 reps

DB Pullovers superset with Penguins

  • DB Pullover
    • 4 sets
    • 12 reps
  • Penguins
    • 4 sets
    • 45 seconds

Giant Set: 

  • Renegade Rows
    • 3 sets
    • 16 reps
  • Supine Row
    • 3 sets
    • 15 reps
  • Russian Twist
    • 3 sets
    • 20 reps
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Day 4 - Lower Body

Warm Up Ideas

  • Treadmill INCLINE walking for 10 minutes
  • Monsterwalks
  • Bodyweight Squats

Workout

Single Leg Squat off the bench 

  • 4 sets
  • 10 reps 

Bulgarian Split Squat superset with Hip Thrust

  • Bulgarian Split Squat
    • 4 sets 
    • 8 reps each
  • Hip Thrusts
    • 4 sets 
    • 8 reps

Sissy Squat superset with DB Leg Curls

  • Sissy Squats
    • 3 sets 
    • 15 reps
  • DB Leg Curls 
    • 3 sets 
    • 15 reps

Giant set:

  • Squat Jumps
    • 1 set
    • 20 reps
  • Bench Step Ups
    • 1 set
    • 20 reps
  • Reverse Lunges
    • 1 set 
    • 20 reps
  • Mini Squat Jumps
    • 1 set 
    • 20 reps
Icon of two barbels

Day 5 - Upper/Abs

Warm Up Ideas

  • Band Pull Aparts
  • Shoulder Flossing
  • Thoracic Star Stretch

Workout

Lying Band Curls

  • 3 sets 
  • 12 reps

Kneeling Single Arm Shoulder Press (lift as heavy as possible) 

  • 4 sets 
  • 8 reps 

Y Press superset with Overhead Tricep Extension

  • 4 sets
  • 10 reps

Giant Set

  • Kneeling Woodchoppers
    • 3 sets
    • 15 reps each
  • Tricep Kickbacks
    • 3 sets 
    • 12 reps
  • Lateral Raises
    • 3 sets
    • 12 reps

Giant Set

  • Incline Chest Press 
    • 3 sets
    • 15 reps
  • Incline Tricep Extensions
    • 3 sets
    • 15 reps
  • High Plank Knee to Elbow/Chest
    • 3 sets 
    • 15 reps
Go to Week 10