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.


  1. 4 Supersets

    • Quads/Glutes: Deep Barbell Squats x 15-20. If you cannot perform 15 reps with only the bar, do body-weight squats.

    • Hamstrings/Lower Back: Stiff-Legged Deadlifts x 15-20. If you cannot perform 15 reps with only a bar, use dumbbells.

  2. 4 Supersets

    • Quads: Seated Leg Press x 15. If machine is taken, perform 15 alternating dumbbell forward lunges, per leg.

    • Hamstrings: Lying Leg Curls x 15. If machine is taken, perform 15 lying medicine ball or Swiss ball hamstring curls.

  3. 3 Supersets

    • 20 consecutive Jump Squats, as fast as you can – if possible, use stopwatch and track how long each set takes to complete.

    • 15 reverse lunges, per leg.

  4. 3 Supersets

    • Calves: 20 seated weighted calf raises, toes in

    • Calves: 20 seated weighted calf raises, toes out



  1. 4 Supersets

    • 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).

    • Back: Seated Cable Row x 15. If no machine is available, perform bent-over dumbbell rows.

  2. 4 Supersets

    • Chest: Incline Bench Machine x 15. If no machine is available, perform 15-20 incline dumbbell presses.

    • 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.

  3. 3 Supersets

    • Chest: Alternating 1-Arm Bench Press x 15 per arm. You can use the Cybex machine or dumbbells if no machine is available.

    • Back: 1-Arm Dumbbell Rows x 15 per arm.

  4. 4 Tri-Sets

    • Shoulders: Smith Machine seated military press x 15

    • Triceps: Cable Pushdowns x 20

    • Biceps: Cable Curls x 15



  1. 4 Supersets

    • Foam roller hamstring stretches x 15 per leg

    • Foam roller calf stretches x 15 per leg

  2. 4 Tri-Sets

    • Planks x 30-60 seconds

    • Brettzel stretches x 10 seconds per side

    • Foam roller thoracic spine release x 10

  3. 4 Supersets

    • Lying leg raises – both legs x 10 seconds, 1 inch off ground

    • Lying leg raises – alternate one leg up, other leg 1 inch off ground, x 10 seconds each


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Nutrishop Coeur d'Alene

(208) 292-4611

3514 N. Government Way
Coeur d’Alene, ID 83815

Store Hours:

Monday–Friday: 10am–7pm 

Saturday: 10am–5pm 

Sunday: Closed

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. All offers are subject to change. Some restrictions may apply, see store for complete details. While supplies last.

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