WOMEN'S TRANSFORMATION WORKOUT
With a focus on detox, lean muscle and stretching, this month-long plan is designed to have you feeling lean, healthy and refreshed. With four days a week of weight training (two lower-body, two upper-body) and a recharge day focused on stretching, core strength & mobility, the overall goal is to stoke the body’s fat-burning furnace with supersets and compound movements. Keep rest periods to no longer than 60 seconds between sets; if a superset is listed, take no rest between exercises within the superset, and rest only after the superset is complete.
Cardio: After your resistance workouts, perform 15 minutes of High-Intensity Interval Training on an elliptical or bike. Do at least 3 cardio sessions a week, but doing all 5 days or more will yield faster results. Use the 45-15 method: Do 45 seconds at a normal pace, not too fast, followed by 15 seconds of all-out effort (100-percent speed). Then ramp it back down and repeat for a total of 15 intervals.
Rest & Intensity: Focus on keeping the heart rate high for fat loss with supersets and trisets that recruit multiple muscle groups. Reps will be between 15-20, but no more – if you can perform 30 reps in any set, you need to go heavier until 20 reps is difficult to achieve.
The Women's Transformation Workout is a personal challenge for each individual and there are no suggested or guaranteed results. The information above is not intended as a substitute for individual, professional advice or medical advice in diagnosing, treating or curing a health issue or disease. Please consult your doctor, health care provider, or other health care professional including a certified nutritionist before beginning a new diet, exercise or supplement regimen, especially if you have a pre-existing medical condition.
DAY 1 & 4: LOWER BODY
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4 Supersets
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Quads/Glutes: Deep Barbell Squats x 15-20. If you cannot perform 15 reps with only the bar, do body-weight squats.
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Hamstrings/Lower Back: Stiff-Legged Deadlifts x 15-20. If you cannot perform 15 reps with only a bar, use dumbbells.
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4 Supersets
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Quads: Seated Leg Press x 15. If machine is taken, perform 15 alternating dumbbell forward lunges, per leg.
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Hamstrings: Lying Leg Curls x 15. If machine is taken, perform 15 lying medicine ball or Swiss ball hamstring curls.
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3 Supersets
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20 consecutive Jump Squats, as fast as you can – if possible, use stopwatch and track how long each set takes to complete.
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15 reverse lunges, per leg.
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3 Supersets
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Calves: 20 seated weighted calf raises, toes in
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Calves: 20 seated weighted calf raises, toes out
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DAY 2 & 5: UPPER BODY
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4 Supersets
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Chest: Machine Bench Press x 15-20. If no machine is available, perform 15-20 push-ups (do modified push-ups – knees on ground – if you cannot do 15 push-ups).
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Back: Seated Cable Row x 15. If no machine is available, perform bent-over dumbbell rows.
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4 Supersets
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Chest: Incline Bench Machine x 15. If no machine is available, perform 15-20 incline dumbbell presses.
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Back: Lat Pulldowns x 15-20. Alternately, you can use the assisted pull-up machine or, if working out with a partner, have them “spot” you on regular pull-ups.
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3 Supersets
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Chest: Alternating 1-Arm Bench Press x 15 per arm. You can use the Cybex machine or dumbbells if no machine is available.
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Back: 1-Arm Dumbbell Rows x 15 per arm.
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4 Tri-Sets
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Shoulders: Smith Machine seated military press x 15
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Triceps: Cable Pushdowns x 20
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Biceps: Cable Curls x 15
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DAY 3: CORE & STRETCH (OPTIONAL)
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4 Supersets
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Foam roller hamstring stretches x 15 per leg
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Foam roller calf stretches x 15 per leg
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4 Tri-Sets
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Planks x 30-60 seconds
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Brettzel stretches x 10 seconds per side
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Foam roller thoracic spine release x 10
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4 Supersets
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Lying leg raises – both legs x 10 seconds, 1 inch off ground
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Lying leg raises – alternate one leg up, other leg 1 inch off ground, x 10 seconds each
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