Welcome to the Program!

Welcome to the 8 week transformation program training section! We are super excited for you to give it everything you have and reach your ultimate goals!!!

Below you will find the calendar that you will follow in terms of your training and cardio. For the cardio portion, you will do the amount of cardio listed and the style of cardio.

The high intensity cardio cardio should be done at the fullest effort possible. For the full body hiit, you will do the full time listed and go through each exercise non stop until complete the whole entire time. It may take you one round or 4, lets see how fast you can go!!! Try to get your heart rate up over 155 bpm.

For the moderate intensity cardio, I want you to not slack, your heart rate should be above 140bpm. If you can hold a full conversation, you are porbably taking it way too easy. Puuush yourself, I know you got this!!!

Click on any of the exercises below to see a demonstration video. Weeks will become available as you progress.

Select either:

Week 1

Tempo: 4: 2; 1, 0 4 seconds on the way down, hold for 2 seconds when you feel the stretch, go back up quickly for 1 second, and don’t rest at the top. If you get confused, always remember that the “top” is the part when you are squeezing the most.

Effort level: You should be using high enough weight where you are struggling by the last 3 reps while your form is not being compromised.

Rep count/ Weight: If you see the rep count decrease, you should increase the weight accordingly to challenge yourself. If the set feels to easy make sure you increase the weight.

Cardio: HIIT - 1

1) 1/4 mile jog

2) Ab Heel Taps 20 reps

3) Alternating Step-ups 20 each leg

4) Commandos 20

5) Lunge to Shoulder Press 10 each leg

6) Plank Shoulder taps 20 each tap

7) Crunches 20

1) Quads

1) Leg Extensions 20,20,12,12,12,12

2) Abductor machine 4x12 superset with adductor machine 4x12

3) Reverse DB Stationary Lunges 4x10 each leg

4) Barbell Box Squats 20,15,12,10

5) Feet Close Leg Press 4x12

6) Barbell Font Squats 4x12

7) Smith Machine Lunges 4x8 each leg

2) Shoulders and Chest

1) DB Seated Shoulder Press 20,20,12,12,12,12

2) Standing DB Lateral Raise 4x20 superset with Standing DB Front Raises 4x20

3) Smith Machine Upright Rows 4x12 superset with Push-ups 4x20

For the push-ups, you can go to knees to make it easier, or decline to make it harder.

4) Machine Rear Delt Flies 4x12 each arm

5) Barbell Incline Chest Press 4x15

6) DB Floor Chest Flies 4x12

3) Hamstrings

1) Seated Hamstring Curls 20,15,12,10

2) Barbell Good Morning 4x20

3) Feet High and Wide Leg Press 4x15

4) Barbell Stiff Leg Deadlift 4x12

5) Barbell Hip Thrust 20,10,20,10

6) Abductor 4x12 superset with Adductor 4x12

7) Seated Calf Raise 3x50

4) Arms

1) Rope Cable Curls 4x20

2) Isolateral Machine Dips 4x20

3) Inclinde Bench, DB Curl - 5x10

4) DB Overhead Tricep Extension 4x12

5) BB Curl 4x12 superset with BB Skull Crushers 3x12

6) Tricep Push-ups 4x12 superset with DB alternating Bicep Curls 4x12 each arm

5) Back

1) DB Single Arm Bent Over Rows 4x12 each arm

2) Assisted/Bodyweight/Weighted Pull-ups 4x20

3) Isolateral High Row 4x15

4) Isolateral Low Row 4x15

5) Chest Supported Incline DB Row 4x12

6) Lat Pull Downs 4x12 superset with Stiff Arm Pull Downs 4x12

6) Glutes

1) Cable Pull Throughs 4x20

2) Barbell Glute Bridges 4x12

3) Abductor Machine 4x10

4) Cable Glute Squats 4x20

5) Short-Band Glute Circuit: Peform 3 Sets Continuously, no rest

A) Glute Bridges: Flat x25 + Toes x25 + Heels x25 + Frog x25

Flat Foot x25
Toes x25
Heels x25
Frog x25

B) Side Lying Band Clams: (20 + 10 Pulses) each side

C) Donkey Kicks: Bent Knee x25 + Straight Leg x25 + Cross over x25 + Kickback x25

Flat Foot x25
Toes x25
Heels x25
Frog x25

Week 2

Tempo: 1: 0; 1, 0.
1 seconds on the way down, hold for 1 seconds when you feel the stretch, go back up quickly for 1 second, and don’t rest at the top. If you get confused, always remember that the “top” is the part when you are squeezing the most.

Effort level: You should be using high enough weight where you are struggling by the last 3 reps while your form is not being compromised.

Rep count/ Weight: If you see the rep count decrease, you should increase the weight accordingly to challenge yourself. If the set feels to easy make sure you increase the weight.

Cardio: HIIT - 2

1) 2 min jump rope OR jumping jacks

2) DB Goblet squat to reverse lunge 10

3) Reverse crunch 40

4) Long Band + DB standing Thrusters

5) Banded Static Lunge Press – 20 presses each leg

6) Bent Over Back row 30

1) Quads

1) Barbell Front Squats 20, 15, 5, 5, 5, 5

2) Barbell Squat with mid pause 4x10 - (pause for 1 second at the bottom)

3) DB step ups 4x10 each

4) DB walking lunges 4x8 each

5) Adductor Machine 4x20

6) Standing Machine Calf Raises 4x50

2) Shoulders and Chest

1) Lying Down Cable Front Raises 4x10

2) DB Standing Shoulder Press 15, 12, 10, 8, 8

3) Machine Lateral Raise 12, 8, 8, 6

4) EZ Bar Front Delt Press 4x8

5) Barbell Flat Bench Press 6, 6, 6, 1, 1

6) Machine Chest Flies 4x20 superset with Push-ups 4x12

3) Hamstrings

1) BB Deadlift 15, 12, 10, 8, 6, 3, 1

2) Lying Single Leg Hamstring Curls 4x8

3) Lying Hamstring Curls Machine 4x8

4) Reverse Hack Squat 4x8

5) BB Glute Bridges 4x8

6) Standing Single Leg Hamstring Curls 4x8 each leg

4) Arms

1) BB Curls 4x10

2) Alternating Hammer Curls (reach across) 4x12 each

3) BB Overhead Extension (close grip) 4x10

4) DB Tricep Kick Backs 4x8

5) Machine Preacher Curl 4x10 (drop 10 drop 10)

6) Dip Machine 4x10 (drop 10 drop 10)

5) Back

1) Close Grip Lat Pull Down 4x10 (drop 10 drop 10)

2) Cable Close Grip Row 4x8

3) DB Pullovers 4x8

4) Cable Low Row 4x10

5) Rear Delt Machine Flies 4x12

6) Single Stiff Arm Pull Down 4x8 Each

7) Back Hyper Extensions 4x20

6) Glutes

1) BB Hip Thrust 10x10

2) BB Sumo Deadlift 12, 10, 8, 6

3) Kickback Machine 4x12 each leg

4) Single Leg Cable Lunges 4x12 each side

5) Single Leg Goblet Squats 12, 10, 8, 6

6) Abductor (hold for 3 seconds at the top) 4x10

Week 3

Tempo: 1: 0; 2, 0.
1 seconds on the way down, hold for 2 seconds when you feel the stretch, go back up quickly for 1 seconds, and don’t rest at the top. If you get confused, always remember that the “top” is the part when you are squeezing the most.

Effort level: You should be using high enough weight where you are struggling by the last 3 reps while your form is not being compromised.

Rep count/ Weight: If you see the rep count decrease, you should increase the weight accordingly to challenge yourself. If the set feels to easy make sure you increase the weight

Cardio: HIIT - 2

1) 2 min jump rope OR jumping jacks

2) DB Goblet squat to reverse lunge 10

3) Reverse crunch 40

4) Long Band + DB standing Thrusters

5) Banded Static Lunge Press – 20 presses each leg

6) Bent Over Back row 30

Cardio: HIIT - 1

1) 1/4 mile jog

2) Ab Heel Taps 20 reps

3) Alternating Step-ups 20 each leg

4) Commandos 20

5) Lunge to Shoulder Press 10 each leg

6) Plank Shoulder taps 20 each tap

7) Crunch 20

1) Quads

1) Barbell Squats 20, 15, 12, 10, 8, 6

2) DB Long Band Goblet Squats 4x15

3) Leg Extensions 2x100

4) DB Walking Lunges 4x15 each side

5) DB Bulgarian Split Squats 4x15 each side

6) Single Leg Leg Press 4x15

2) Shoulders and Chest

1) Seated Barbell Shoulder Press 12, 10, 8, 6, 3, 1

2) Cable Front Raises 4x15

3) DB Lateral Raises 4x10 drop 10

4) Javelin Barbell Press 4x15

5) DB Incline Press 4x15

6) DB Cuban Rotation 4x15

3) Hamstrings

1) Barbell Hip Thrust 3x20

2) Lying Hamstring 4x20

3) Barbell Good Mornings 4x15

4) DB RDL 40, 30, 20, 10

5) Nordic Curls 4xFailure

6) Single Leg Hyperextensions 4x20 each leg

4) Arms

1) Back on the Wall Supported DB Curls 4x15

2) Dip Machine 30, 20, 10, 8

3) DB Floor Skull Crushers 30, 20, 10, 8

4) Tricep Underhand Extensions 4x15

5) Cable Preacher Curls (elbow on knee) 3x15

6) DB Overhead Seated Extensions 3x15

5) Back

1) Assisted Pull ups 4x Failure

2) Seated Cable Close Grip Row 40, 30, 20, 10

3) Bent Over Barbell Row 30, 20, 10, 8

4) Lat Pull Down with Static Hold 30, 20, 10, 8

5) Close Grip Assisted Chin-ups 4x Failure

6) Smith Machine Rack Pulls 4x8

6) Glutes

1) DB Plie Squat Drop set 4x25 (20lbs) - 20 (30lbs) - 15 (40lbs) - 10 (50lbs)

2) DB Single Leg Hip Thrust 4x12 each leg

3) Smith Machine Plie Squats 4x15

4) Smith Machine Curtsey Lunges 4x15

5) Overhead Smith Machine Leg Press 4x15

6) Abductor Machine 4x15

Week 4

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Week 5

Effort level: You should be using high enough weight where you are struggling by the last 3 reps while your form is not being compromised.

Rep count/ Weight: If you see the rep count decrease, you should increase the weight accordingly to challenge yourself. If the set feels to easy make sure you increase the weight.

Cardio: HIIT - 1

1) 1/4 mile jog

2) Ab Heel Taps 20 reps

3) Alternating Step-ups 20 each leg

4) Commandos 20

5) Lunge to Shoulder Press 10 each leg

6) Plank Shoulder taps 20 each tap

7) Crunches 20

1) Quads

1) Leg Extensions 20,20,12,12,12,12

2) Abductor machine 4x12 superset with adductor machine 4x12

3) Reverse DB Stationary Lunges 4x10 each leg

4) Barbell Box Squats 20,15,12,10

5) Feet Close Leg Press 4x12

6) Barbell Font Squats 4x12

7) Smith Machine Lunges 4x8 each leg

2) Shoulders and Chest

1) DB Seated Shoulder Press 20,20,12,12,12,12

2) Standing DB Lateral Raise 4x20 superset with Standing DB Front Raises 4x20

3) Smith Machine Upright Rows 4x12 superset with Push-ups 4x20

For the push-ups, you can go to knees to make it easier, or decline to make it harder.

4) Machine Rear Delt Flies 4x12 each arm

5) Barbell Incline Chest Press 4x15

6) DB Floor Chest Flies 4x12

3) Hamstrings

1) Seated Hamstring Curls 20,15,12,10

2) Barbell Good Morning 4x20

3) Feet High and Wide Leg Press 4x15

4) Barbell Stiff Leg Deadlift 4x12

5) Barbell Hip Thrust 20,10,20,10

6) Abductor 4x12 superset with Adductor 4x12

7) Seated Calf Raise 3x50

4) Arms

1) Rope Cable Curls 4x20

2) Isolateral Machine Dips 4x20

3) Inclinde Bench, DB Curl - 5x10

4) DB Overhead Tricep Extension 4x12

5) BB Curl 4x12 superset with BB Skull Crushers 3x12

6) Tricep Push-ups 4x12 superset with DB alternating Bicep Curls 4x12 each arm

5) Back

1) DB Single Arm Bent Over Rows 4x12 each arm

2) Assisted/Bodyweight/Weighted Pull-ups 4x20

3) Isolateral High Row 4x15

4) Isolateral Low Row 4x15

5) Chest Supported Incline DB Row 4x12

6) Lat Pull Downs 4x12 superset with Stiff Arm Pull Downs 4x12

6) Glutes

1) Cable Pull Throughs 4x20

2) Barbell Glute Bridges 4x12

3) Abductor Machine 4x10

4) Cable Glute Squats 4x20

5) Short-Band Glute Circuit: Peform 3 Sets Continuously, no rest

A) Glute Bridges: Flat x25 + Toes x25 + Heels x25 + Frog x25

Flat Foot x25
Toes x25
Heels x25
Frog x25

B) Side Lying Band Clams: (20 + 10 Pulses) each side

C) Donkey Kicks: Bent Knee x25 + Straight Leg x25 + Cross over x25 + Kickback x25

Flat Foot x25
Toes x25
Heels x25
Frog x25

Week 6

Effort level: You should be using high enough weight where you are struggling by the last 3 reps while your form is not being compromised.

Rep count/ Weight: If you see the rep count decrease, you should increase the weight accordingly to challenge yourself. If the set feels to easy make sure you increase the weight.

Cardio: HIIT - 1

1) 1/4 mile jog

2) Ab Heel Taps 20 reps

3) Alternating Step-ups 20 each leg

4) Commandos 20

5) Lunge to Shoulder Press 10 each leg

6) Plank Shoulder taps 20 each tap

7) Crunches 20

1) Quads

1) Leg Extensions 20,20,12,12,12,12

2) Abductor machine 4x12 superset with adductor machine 4x12

3) Reverse DB Stationary Lunges 4x10 each leg

4) Barbell Box Squats 20,15,12,10

5) Feet Close Leg Press 4x12

6) Barbell Font Squats 4x12

7) Smith Machine Lunges 4x8 each leg

2) Shoulders and Chest

1) DB Seated Shoulder Press 20,20,12,12,12,12

2) Standing DB Lateral Raise 4x20 superset with Standing DB Front Raises 4x20

3) Smith Machine Upright Rows 4x12 superset with Push-ups 4x20

For the push-ups, you can go to knees to make it easier, or decline to make it harder.

4) Machine Rear Delt Flies 4x12 each arm

5) Barbell Incline Chest Press 4x15

6) DB Floor Chest Flies 4x12

3) Hamstrings

1) Seated Hamstring Curls 20,15,12,10

2) Barbell Good Morning 4x20

3) Feet High and Wide Leg Press 4x15

4) Barbell Stiff Leg Deadlift 4x12

5) Barbell Hip Thrust 20,10,20,10

6) Abductor 4x12 superset with Adductor 4x12

7) Seated Calf Raise 3x50

4) Arms

1) Rope Cable Curls 4x20

2) Isolateral Machine Dips 4x20

3) Inclinde Bench, DB Curl - 5x10

4) DB Overhead Tricep Extension 4x12

5) BB Curl 4x12 superset with BB Skull Crushers 3x12

6) Tricep Push-ups 4x12 superset with DB alternating Bicep Curls 4x12 each arm

5) Back

1) DB Single Arm Bent Over Rows 4x12 each arm

2) Assisted/Bodyweight/Weighted Pull-ups 4x20

3) Isolateral High Row 4x15

4) Isolateral Low Row 4x15

5) Chest Supported Incline DB Row 4x12

6) Lat Pull Downs 4x12 superset with Stiff Arm Pull Downs 4x12

6) Glutes

1) Cable Pull Throughs 4x20

2) Barbell Glute Bridges 4x12

3) Abductor Machine 4x10

4) Cable Glute Squats 4x20

5) Short-Band Glute Circuit: Peform 3 Sets Continuously, no rest

A) Glute Bridges: Flat x25 + Toes x25 + Heels x25 + Frog x25

Flat Foot x25
Toes x25
Heels x25
Frog x25

B) Side Lying Band Clams: (20 + 10 Pulses) each side

C) Donkey Kicks: Bent Knee x25 + Straight Leg x25 + Cross over x25 + Kickback x25

Flat Foot x25
Toes x25
Heels x25
Frog x25

Week 7

Sorry, I broke my foot. Some exercises may not have updated videos, but should be self explanatory if that is the case

Tempo: 3: 0; 3, 0.
3 seconds on the way down, hold for 1 seconds when you feel the stretch, go back up quickly for 3 seconds, and don’t rest at the top. If you get confused, always remember that the “top” is the part when you are squeezing the most.

Effort level: You should be using high enough weight where you are struggling by the last 3 reps while your form is not being compromised.

Rep count/ Weight: If you see the rep count decrease, you should increase the weight accordingly to challenge yourself. If the set feels to easy make sure you increase the weight

Cardio: HIIT - 4

1) Squat to single arm upright row 20 each side

3) Jump Squats 20

2) Feet Close Leg Press 4x10

3) Smith Machine Curtsey Lunges 3x15 (pulse at the contraction for 5 seconds)

4) Leg Extension Machine 4x10

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5) DB Squat with Mid Pause 4x10

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6) Long Band Single Leg Static Lunges 4x20

2) Shoulders / Abs

1) DB Seated Shoulder Press 4x10

2) DB Y Raises 4x10

3) Cable External Rotations 4x10

4) Rhomboid/Trap Flies 4x8

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5) Machine Lateral Raise 4x10

6) Smith Machine Upright Row 4x8 (hold for 4 seconds at contraction)

7) Russian Twists 3x20

3) Hamstrings

1) Standing Single Leg Curl Machine 4x10

2) Long Band + DB Stiff Leg Deadlift 4x10

3) Sumo Deadlift 4x8

4) Seated Leg Curls 4x8

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5) BB Good Mornings 4x10

6) Nordic Curls 4x20

4) Arms

1) Incline Bench Curls 4x8 (hold for 3 seconds at the contraction)

2) Seated DB Hammer Curls 4x10

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3) DB Wall Curls 4x8

4) DB Tricep Kick Backs 4x10

5) Single Arm Overhead Extensions 4x10

6) Ez Bar Skull Crushers 4x8

5) Back / Abs

1) DB Incline Bench Row 4x10

2) Lat Pull Down Machine 4x10

3) Chin-Ups Assisted Machine 4x10

4) Underhand Wide Grip Lat Pull Down 3x12

5) Assisted Pull Ups 4x failure

6) Ab Roller 3x20

7) Reverse Crunches 3x30

6) Glutes

1) Banded Clams + Pulses 4x20

2) Banded Donkey Kicks 4x20

3) DB Single Leg Hip Thrust 4x10

4) DB Glute Kickback 4x10

5) Kneeling Smith Squats 4x10

6) Short Band Reverse Hyperextensions 4x15

7) Reverse Frog Hyperextensions 4x10

Cardio: HIIT - 3

1) Lunge w/ Overhead DB 20 each side

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2) Ab Bicycles 30 each side

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3) DB Pull throughs 30

4) DB Swings 30

5) Pushups (go to knees if needed) 20-30

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6) Squatting Long Band Rows 30

Week 8

Sorry, I broke my foot. Some exercises may not have updated videos, but should be self explanatory if that is the case

Tempo: 1: 0; 1, 0.
1 seconds on the way down, hold for 1 seconds when you feel the stretch, go back up quickly for 1 seconds, and don’t rest at the top. If you get confused, always remember that the “top” is the part when you are squeezing the most.

Effort level: You should be using high enough weight where you are struggling by the last 3 reps while your form is not being compromised.

Rep count/ Weight: If you see the rep count decrease, you should increase the weight accordingly to challenge yourself. If the set feels to easy make sure you increase the weight