Transformation Week


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At Home Alternative Workouts:
Total Body Cardio

10 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
8 minute Jumping Jacks = 30 seconds fast then slow
4 minute Swimmers = 30 seconds with weight then 30 without weight
2 minute Squats = Above 85%
2 minute Jumping Knee Slaps = Above 85%
4 minute Swimmers = 30 seconds with weight then 30 without weight
8 minute Mountain Climbers = 30 seconds fast then slow
100 Push Ups


Total Body Strength Training

10 minutes of 30 sprints (30 seconds on/off) – optional (elliptical/Stairmaster/running/cycling)
1 minute French Presses = General
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Progression 2 = General
1 minute Clean & Press = General
1 minute Deadlift = General
1 minute Push Press Progression1 = General
1 minute Bent Over Rows = Fast & Fail
1 minute Storks = Switch legs every rep (don’t pause the whole minute)
1 minute Dips = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Legs & Shoulders

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Clean & Press = General
1 minute Squats = General
1 minute Bent Over Lateral Raises = General
1 minute Deadlifts = General
1 minute Upright Rows = General
1 minute Lunges = General
1 minute Side Lateral Raises Progression 1 = General
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Total Body

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
1 minute French Presses = General
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Progression 2 = General
1 minute Clean & Press = General
1 minute Upright Rows = General
1 minute Push Press Progression1 = General
1 minute Jumping Jacks Progression 1 = Fast & Fail
1 minute Hindu Push Ups = Fast & Fail
1 minute Dips = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Total Body Fat Burn

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
1 minute French Presses = General
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Progression 2 = General
1 minute Clean & Press = General
1 minute Upright Rows = General
1 minute Push Press Progression1 = General
1 minute Jumping Jacks Progression 1 = Fast & Fail
1 minute Hindu Push Ups = Fast & Fail
1 minute Dips = Fast & Fail
2 minute Rest
Repeat for 5 rounds


Arms/Chest

2 minute Bicep Curls Progression 2 = General
2 minute French Press = General
Repeat both exercises 3X
2 minute Rest
1 minute Bicep Curls = General
1 minute Dips = Fast & Fail
Repeat both exercises 4X
2 minute Rest
1 minute Push Ups = Fast & Fail
1 minute Burpees = Continuous
1 minute Hindu Push Ups = Fast & Fail
Repeat all 3 exercises 4X


Biceps/Back

20 minutes of cardio at 80% – optional (elliptical/Stairmaster/running/cycling)
1 minute Bent Over Lateral Raises = General
1 minute Deadlift = General
1 minute Bicep Curl Progression 3 = General
1 minute Bent Over Rows = General
1 minute Bicep Curls = General
1 minute Low Bent Over Rows = General
1 minute Bicep Curl Progression 2 = General
2 minute Rest
Repeat for 5 rounds


Legs & Abs

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Deadlifts = General
1 minute Jumping Knee Slaps = Fast & Fail
1 minute Squats = General
1 minute Bicycle Crunch = Fast & Fail
1 minute Lunges = General
1 minute Sit Ups = Fast & Fail
1 minute Sissy Squats = Fast & Fail
1 minute V-Ups = Fast & Fail
2 minute Rest
Repeat for 5 rounds
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Arms

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
2 minute Bicep Curls Progression 1 = General
2 minute French Press = General
Repeat both exercises 3X
2 minute Rest
1 minute Bicep Curls = General
1 minute Dips = Fast & Fail
Repeat both exercises 4X
2 minute Rest
1 minute Push Ups = Fast & Fail
1 minute Bicep Curls Digression 2 = General
Repeat both exercises 3X
2 minute Rest
4 minute Hindu Push Ups = Fast & Fail
10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)


Abs/Arms/Chest

10 minutes of HIIT Training (20 seconds on and off) – Optional (any form of cardio equipment or sprints will work)
1 minute Hindu Push Ups = Fast & Fail
30 second Bicep Curls = General
30 second French Press = General
30 second Push Ups = Fast & fail
30 second Bicep Curl Progression 3 = General
2 minute Rest
Repeat for 8 rounds
(Finisher) 3-Part Toe Touches = 50 reps


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