First 2 weeks of transformation work out


MONDAY
Each letter is done together as a superset. B1,B2 (C1,C2)

A1 TREADMILL ONE MILE RUN/WALK Sets Reps
B1 BB BENCH 4 5
B2 PULLUPS 4 AMAP
C1 DB STEEP INCLINE PRESS 4 10
C2 BB BENT OVER ROW 4 10
D1 SWISS BALL INCLINE CHEST PRESS 3 7
D2 2 CHAIN DIPS 3 AMAP
E1 BB BICEP CURLS 2 7
E2 DB STANDING SHOULDER PRESS 2 7
F1 DB HAMMER CURLS 2 AMAP
F2 BB SHRUGS 2 AMAP
G1 STRETCH 8 MINUTES

Tuesday
A1 ELLIPTICAL 10M LEVEL 12
B1 BB BACK SQUAT 4 5
B2 ONE ARM MOVING ROW 4 10/A
C1 HACK SQUAT 3 15
C2 SEATED CABLE ROW 3 15
D1 BB PINK BALL FRONT SQUAT 2 10
D2 SWISS BALL DB PULLOVERS 2 10
E1 BB SKULL CRUSHERS 4 8
E2 BB IN PLACE LUNGES LONG 4 8/L
F1 ROPE PRESSDOWN 4 8
F2 LEG PRESS 4 20
G1 STRETCH 8 MINUTES

Wednesday
A1 STAIRS 10R NO SKIP
B1 BB DEADLIFTS 4 5
B2 PLATE BACK HYPERS 4 15
C1 DB FRONT FT ELEVATED LUNGE 4 5/L
C2 LYING LEG CURLS TOES IN 4 10
D1 LAT PULLDOWNS LEAN 3 10
D2 DB BENT OVER FLYES 3 15
E1 BB BACK SQUATS TO TOE RAISE 3 5
E2 SEATED CALF RAISE 2 20
F1 DB L-LATERAL RAISE 2 10
F2 SWISS BALL DB INCLINE FLYES 1 1M
G1 STRETCH 8 MINUTES

Thursday
A1 TREADMILL HILL WALK 10M
B1 POWER CLEAN 4 2
B2 DB SQUAT JUMP 4 5
C1 BB FRONT JERK 4 2
C2 SITUPS ONE DB 3 20
D1 SNATCH 3 2
D2 SWISS BALL DB SITUP 2 PRESS 2 10
E1 DB FLOOR LYING TRICEP EXT 3 10
E2 BB WIDE CURLS 2 10
F1 BB SEMI STIFF LEG DEADLIFT 3 10
F2 PUSH UPS 2 20
G1 STRETCH 8 MINUTES

Friday
A1 ELLIPTICAL 10M LEVEL 12
B1 SIT UPS 2 1M
B2 PUSH UPS 2 1M
C1 SQUAT JUMPS 2 10
C2 STAIRS SKIPPING 2 5R
D1 CLOSE GRIP BENCH PRESS 2 10
D2 BB 5" LOW BACK SQUAT 2 10
E1 BB FLOOR HIGH PULL 2 5
E2 BB UPRIGHT ROW CHEST 2 10
F1 BB FRONT JUMP SHRUG 2 5
F2 BB OVERHEAD SQUAT 2 10
G1 STRETCH 8 MINUTES

WEEKLY
2 HOURS CARDIO TREADMILL/ELLIPTICAL
200 WEIGHTED MIXED ABS
100 WEIGHTED BACK HYPERS
100 BODYWEIGHT GLUTE/HAM RAISE
STAIRS 20 ROUNDS SKIPPING
JUMP ROPE 10M 2 FOOT SPEED JUMP