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:

At Gym
In Home

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

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

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

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 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

1) Quads

1) Leg Extensions 4x20 superset with DB Bulgarian Split Squats 4x10 each side

2) Smith Squats 4x10 superset Smith Lunges 4x10 triple set Smith Squats 4x10

I wan't able to film smith machine squats due to broken foot, but they are similar to regular squats

3) Box Squat 4x20 superset with Single Leg Pistol Box Squat 4x20

4) Hack Squats 4x30

5) Weighted Jump Squats 4x20 superset with Goblet Squats 4x20

2) Shoulders / Chest / Abs / Plyos

For this day's workout you are going to do 4 groups of exercises. For each group you are going to perform 4 sets non stop for the requeired rep number "(*)". Once you are done with the group, take a 2-3 minute break and continue to the next group.

1) GROUP 1: Kettle Bell Swings (30) --> Push ups (20) --> Dumbbell Shoulder lateral Raises (20) --> Ab Crunches (30)

2) GROUP 2: Commandos (20) --> Ab Russian Twist (20) --> Upright Rows (20)

3) GROUP 3: Dumbbell Lunge to Shoulder Press (20) --> Ab Flutter Kicks (50) each leg --> Lateral Raises to Squat (20)

4) GROUP 4: Single Leg Thrust (30) (alternate legs back to back non-stop)

3) Hamstrings

1) Single Leg Stiff Leg Deadlifts 4x20 superset with Stiff Leg Deadlifts 4x20

2) Nordic Hamstring Curls 4x Failure

3) Single Leg Laying Curl 4x20 each leg superset with Long Band Stiff Leg Deadlift 4x30

4) Long Band Dumbbell Standing Thrust 4x20 superset with Jump Squats 4x20

5) Sumo Deadlifts 4x20 superset with Banded Pull Throughs 4x20

4) Arms / Abs

1) Weighted Machine Crunches 2x100

2) Incline Bench Curls 3x20 superset with Toe Taps 4x30

3) Seated Hammer Curls 4x30 superset with Tricep Pushups 4x20

4) Bodyweight Dips 4x30 superset with Reverse Grip Bicep Curls (cable) 4x20

I wan't able to film reverse grip due to broken foot, but this is similar

5) Rope Tricep Extension 4x20 superset with Heel Taps 4x40

5) Back

1) GROUP 1: Wide Grip Lat Pull Downs (20) --> Regular Lat Pull Down (20) --> Close Grip Lat Pull Down (20) --> Hanging Leg Raises for Abs (20)

2) GROUP 2: Stiff Arm Lat Pull Down (20) --> Face Pull (20) --> Decline Bench Ab Crunches (20) --> 30 Second Plank

I couldn't film this one, but do the crunches on the delcine bench, and use a weight if you can

3) GROUP 3: Seated Cable Rows (40) --> Single Arm DB Row (10) each arm --> 60 Second Plank

4) GROUP 4: Bicycles (20) each side --> Hyperextensions (20)

6) Legs / Abs / Plyos

1) GROUP 1: Ab Roller (20) --> Alternating Step ups (10) each leg --> Burpees (10)

Sorry, I couldn't do a burpee with a broken foot

2) GROUP 2: Jumping Jacks (20) --> Goblet Squat to Lunge (20) --> Crunches (20)

3) GROUP 3: Standing Thrusters (20) --> Banded Squats (20) --> Reverse Crunches (20)

For the Banded Squats, it will depend on the type of bands you have. If you have a big circle band, you can stand within the band. Or you can make it into a deadlift where you stand on the band and hold the handles.

4) GROUP 4: Forearm Planks 60 Seconds --> Banded Cross Over Donkey Kicks (20) --> Glute Bridge + Short Band (20)

5) GROUP 5: Abductors (20) --> Adductors (20)

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

Cardio: HIIT - 3

1) Lunge w/ Overhead DB 20 each side

2) Ab Bicycles 30 each side

3) DB Pull throughs 30

4) DB Swings 30

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

6) Squatting Long Band Rows 30

1) Quads and Glutes

1) Banded clams 4x30 superset with banded Glute bridges 4x30

2) Squats BB 4x12

3) Stationary Reverse lunges DB 4x12 each

4) Curtsey Lunges 4x12

5) Leg press 3x12

6) Feet Close Leg extensions 5x12

Place your feet closer together for the movement.

7) Abs Reverse Crunches 4x12 superset with heel taps 4x12

2) Shoulders

1) Shoulder taps 4x1 minute

2) Front raises DB 4x1 minute

3) Lateral raises DB 4x1 minute

4) Laying down upright row Long bands 4x20

5) Laying down lateral raises Long bands 4x12

6) Laying down front raises Long bands 4x12

7) Single arm rear delt flies DB 4x12

8) Abs: Flutter kicks 4x1 minute

3) Hamstrings

1) Seated hamstring curl 4x12

2) Sumo deadlift 4x12

3) Sock/towel sliding Laying ham curls 4x20 each leg

4) Laying hamstring curls 4x12

5) Hip thrust DB 4x12

6) Frog glute bridge DB 4x12

4) Arms / Abs

1) Alternating bicep curls DB 3x12

2) Incline bench curls DB 3x12

3) Preacher curl machine 4x10

4) Tricep Kickback DB 3x12

5) Underhand Tricep extension 3x12

6) Standing tricep overhead extension 4x10

7) Abs 4 sets of each 20 reps non stop: Hanging Leg Raises --> Crunches --> Flutter Kicks

5) Back

1) Bent over row shrug machine 4x15

2) TRX Body weight rows 4x30

3) Chin up 5x failure

4) Incline Bench Row - DB 3x12

5) High row isolateral 3x15

6) Wide grip assisted pull up machine 5x20

7) Abs: Hanging Knee Raises 10x20

6) Chest and Glutes

1) Bench Press 4x12

2) Machine Chest Flies 4x12

3) DB Incline chest press 4x12

4) BB Hip thrust 4x12

5) Feet High wide leg press 4x12

6) Abductor 4x12 superset with adductor 4x12

7) Standing Cable kickbacks 4x12

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

1) Quads

1) BB Box Squats 4x12

2) Single Leg Extension 4x20

3) Deficit Squats 4x12

4) Single Leg Static Cable Lunges 4x20

5) DB Goblet Squats 4x20

6) Leg Press 4x12

2) Shoulders / Abs

1) EZ Bar Front Shoulder Press 4x12

2) Arnold Press 4x12

3) Single Arm Rear Delt Fly 4x20

4) Seated Lateral Raises 4x20

5) DB Front Raises 4x12

6) Machine Rear Delt Fly 4x20

7) Flutter Kicks 3x30

3) Hamstrings

1) DB Romanian Deadlift (RDL) 4x12

2) Reverse Hack Squat 4x12

3) DB Kick Backs 4x20

4) Pull Throughs 4x20

5) DB Stiff Leg Deadlifts 4x12

6) Single Leg Hyperextensions 4x20

4) Arms

1) Preacher Curls 4x12 (hold for 3 seconds at the contraction)

2) Reverse Grip Bicep Curls 4x12

3) Bicep Cable Curls 4x8 (hold for 5 seconds at the contraction)

4) Tricep Dip Machine 4x30

5) DB Seated Tricep Overhead Extensions 3x30

6) Tricep Push Ups 5x10

5) Back / Abs

1) Close Grip Cable Row 2x100

2) Wide Grip Lat Pull Down 10x10

3) Rack Pull Smith Machine 3x12

4) Underhand Wide Grip Lat Pull Down 3x12

5) Assisted Pull Ups 4x failure

6) Russian Twists 4x15

7) Hanging Knee Raises 10x20

6) Glutes

1) Glute Bridge 4x12

2) Long Band Glute Squat 4x20

3) DB Hip Thrust 4x12

4) Smith Machine Lunges 4x20

5) Side Leg Press 4x20

6) Feet High Wide Leg Press 4x20

7) Standing Cable kickbacks 4x12

Cardio: HIIT - 4

1) Squat to single arm upright row 20 each side

3) Jump Squats 20

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

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

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

1) Quads

1) DB Toes Elevated Squats 4x30

2) DB Front Squat 4x30

3) DB Walking Lunges 4x40 (20 each side)

4) Long Band Single Leg Static Lunges 4x20

5) DB Step Ups 4x40 (20 each side)

6) Machine Leg Extensions 4x30

7) Feet Close Leg Press 4x20

2) Shoulders / Chest / Abs

1) Forearm Planks 3x 60 seconds

2) Incline Bench Shoulder Freestyle 4x20

3) DB Seated Shoulder Press 4x20

4) DB Floor Chest Flies 4x20

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5) Cable Rope Face Pulls 4x20 (hold contraction for 4 seconds)

6) DB Chest Press 4x20

7) Heel Taps 4x40 (20 each side)

3) Hamstrings

1) Lying Leg Curls 4x30

2) DB Pull Throughs 4x30

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3) Smith Overhead Leg Press 4x30

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4) DB Stiff Leg Deadlifts 4x30

5) Reverse Hack Squats 4x30

6) Single Leg Hyperextensions 4x30

4) Arms

1) Alternating Bicep Curls 4x20

2) DB Preacher Curls 4x20

3) Reverse Grip Bicep Cable Curls 4x30

4) DB Tricep Overhead Extensions 4x30

5) Dip Machine 4x20

6) Tricep Extension Machine 4x30

<br />

5) Back / Abs

1) Low Back Hyperextensions 4x20

2) Kneeling Rope Pull Down 4x30

<br />

3) Wide Grip Mid Row 4x40

4) Cable Low Rows 4x30

<br />

5) Wide Grip Lat Pull Down 4x30

6) Leg Raises 4x30

7) Flutter Kicks 4x30

6) Glutes

1) DB Glute Bridges 4x30

2) BB Hip Thrusts 4x40

3) Single Leg Hyperextensions 4x30

<br />

4) Long Band Single Leg Abduction 4x30

5) Bent Knee Banded Donkey Kicks 4x40

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6) Seated Banded Clams 4x30

7) Cross Over Banded Donkey Kicks 4x30

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) Short Band Single Leg Extensions 20,20,20,12,12,12

2) Short Band Seated Abductor 4x12

3) Reverse DB Stationary Lunges 4x10 each leg

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

5) DB Feet Close Squat 4x12

6) DB Font Squats 4x12

7) DB Walking 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) DB 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) DB Rear Delt Flies 4x12 each arm

5) DB Floor Chest Press 4x15

6) DB Chest Flies 4x12

3) Hamstrings

1) Banded Lying Hamstring Curls 20,15,12,10

2) Long Band Good Morning 4x20

3) Sumo DB Squats 4x15

4) DB Deadlift 4x12

5) DB Hip Thrust 20,10,20,10

6) Long Band Abductor 4x12 superset with Long Band Adductor 4x12

7) Seated Calf Raise 3x50

4) Arms

1) Long Band Hammer Curls 4x20

2) Chair Dips 4x20

3) Wall Supported DB Curl - 5x10

4) DB Overhead Tricep Extension 4x12

5) Long Band Bicep Curl 4x12 superset with DB 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) Long Band Wide Grip Lat Pull Down, or Pull Up bar BW or Band Assisted

3) Single Arm Banded High Row 4x15

4) Banded Low Row 4x15

5) DB Double Arm Bent Over Row 4x12

6) Long Band Close Grip Lat Pull Downs (or Chin ups) 4x12 superset with Single Arm Stiff Arm Pull Downs 4x12

6) Glutes

1) Long Band Pull Throughs 4x20

2) DB Glute Bridges 4x12

3) Short Band Seated Abductor 4x12

4) Long Band 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

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) DB Front Squats 20,15,5,5,5,5

2) DB 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) Long Band Single Leg Adductor 4x20 each leg

6) Standing DB Calf Raises 4x50

2) Shoulders and Chest

1) Lying Down Band Front Raise 4x10

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

3) Seated DB Lateral Raise 12,8,8,6

4) Standing DB Front Delt Press 4x8

5) DB Floor Bench Press 6,6,6,1,1

6) DB Floor Chest Flies 4x20 superset with Push-Ups 4x12

3) Hamstrings

1) Long Band + DB Deadlift 15,12,10,8,6,3,1 (Hold the band tighter every set)

2) DB Heels Elevated Squat 4x8

(Position weights behind and keep torso up)

3) Sock Sliding Lying Hamstring Curls 4x8

4) Long Band and DB Reverse Hack Squat 4x8 (Place band above butt, hold DB in goblet position, feet out and wide)

5) Short Band + DB Glute Bridges 4x8

6) Long Band Lying down Single Leg Hamstring Curls 4x8 each leg

4) Arms

1) Long Band Supinated Curls 4x10

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

3) DB Overhead Extension 4x10

4) DB Tricep Kick Backs 4x8

5) Seated DB Curl 4x10 drop 10 drop 10

6) Dips 4x10 drop 10 drop 10

5) Back

1) Long Band Wide Grip Lat Pull Down 4x10 drop 10 drop 10

2) Long Band Underhand Close Grip Row 4x8

3) DB Chair Supported Pullovers 4x8

4) Long Band Low Row 4x10

5) DB Rear Delt Flies 4x12

6) Single Stiff Arm Long Band Pull Down 4x8 each arm

7) Superman Low Back Hyper Extensions 4x20

6) Glutes

1) Long Band + DB Hip Thrust 10x10

2) Short Band Reverse Frog Hyperextensions 4x20 (place yourself on chair and kick back, keep legs on frog position)

3) Kickback Machine 4x12 each leg

4) Single Leg Long Band Lunges 4x12 each side

5) DB + LongBand Goblet Squats 12,10,8,6

6) Standing Long Band Abductor (hold 3 seconds at top) 4x10

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) Crunches 20

1) Quads

1) DB Squats 4x50

2) DB Long Band Goblet Squats 4x15

3) DB Leg Extensions 2x100

4) Walking Lunges Holding Weight Overhead 4x15 each side

5) DB Bulgarian Split Squats 4x15 each side

6) Single Leg box/chair Squat 4x15

2) Shoulders and Chest

1) Seated DB Shoulder Press 12, 10, 8, 8, 8, 8

2) Long Band Front Raises 4x15

3) DB Bent Elbow Lateral Raises 4x10 Drop 10

4) Javelin DB Press 4x15

5) DB Shoulder Butterflies 4x15 Superset with DB Shoulder Freestyle 4x15

6) DB Cuban Rotation 4x15

3) Hamstrings

1) Short Band Hip Thrust 3x50

2) Laying Long Band Curls 4x20

3) DB and Long Band Stiff Leg 4x15

4) DB Romanian Deadlifts 40, 30, 20, 10

5) Nordic Curls 4xFailure (use couch to support your feet)

6) Single Leg Hyperextensions 4x20 each leg

4) Arms

1) Back on the Wall Supported DB Curls 4x15

2) Chair Dips 30, 20, 10, 8

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

4) Tricep Underhand Extensions Long Band 4x15 4x15

5) DB Single Arm Preacher Curls (elbow on knees) 8x8

6) Long Band Overhead Extensions 3x15

5) Back

1) Supinated Seated Long Band Lat Pull Downs 4x Failure OR Assisted Pull ups 4x Failure

You can use a band to assist you when doing pull ups

2) Long Band Close Grip Row 40, 30, 20, 10

3) Bent Over DB Row 30, 20, 10, 10

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

5) Long Band Close Grip Row 4x Failure OR Close Grip Assisted Pull ups 4x Failure

You can use a band to assist you when doing pull ups

6) Long Band Stiff arm Pull Downs 4x8

6) Glutes

1) DB Plie Squat Drop set 4x25 (Heavy Weight + Long Band) - 20 (Medium Weight + Long Band) - 15 (Light Weight + Long Band) - 10 (Long Band only)

2) DB Single Leg Hip Thrust 4x12 each leg

3) Long Band Standing Thrusters 4x15

4) DB Curtsey Lunges 4x15

5) Overhead Laying Long Band Leg Press 4x15

6) Standing Short Band Abductor 4x15

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

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

1) Quads

1) Dumbbell Leg Extensions 4x20 superset with DB Bulgarian Split Squats 4x10 each side

2) Long Band Lunges 4x20 each leg superset with Alternating reverse Dumbbell Lunges 4x20

3) DB Box Squat superset with DB Single Leg Bench Assist 4x20

4) DB Frog Glute Bridge 4x30

5) Weighted Jump Squats 4x20 superset with Goblet Squats 4x20

2) Shoulders / Chest / Abs / Plyos

1) GROUP 1: Kettle Bell Swings (30) --> Push ups (20) --> Dumbbell Shoulder Wide Raises (20) --> Ab Crunches (30)

2) GROUP 2: Commandos (20) --> Ab Russian Twist (20) --> DB Upright Rows (20)

3) GROUP 3: Dumbbell Lunge to Shoulder Press (20) --> Ab Flutter Kicks (50) each leg --> Lateral Raises to Squat (20)

4) GROUP 4: DB Single Leg Thrust (30) (alternate legs back to back non-stop)

3) Hamstrings

1) DB Single Leg Stiff Leg Deadlifts 4x20 each leg superset with DB Stiff Leg Deadlifts 4x20

2) Nordic Hamstring Curls 4x Failure

3) Long Band Single leg Laying Curl 4x20 each leg superset with Long Band Stiff Leg Deadlift 4x30

4) Long Band Dumbbell Standing Thrust 4x20 superset with Jump Squats 4x20

5) DB Plie Squats 4x20 superset with Banded Pull Throughs 4x20

4) Arms / Abs

1) Weighted Crunches 2x100

2) Dumbbell Wall Curls 3x20 superset with Toe Taps 4x30

3) Seated Hammer Curls 4x30 superset with Tricep Pushups 4x20

4) Bodyweight Dips 4x30 superset with Long Bang Bicep Curls 4x20

I wan't able to film reverse grip due to broken foot, but this is similar

5) Long Band Tricep Extension 4x20 superset with Heel Taps 4x40

5) Back

1) GROUP 1: Long Band Wide Grip Lat Pull Downs (20) --> Long Band Regular Lat Pull Down (20) --> Long Band Close Grip Lat Pull Down (20) --> Hanging Leg Raises for Abs (20)

2) GROUP 2: Long Band Stiff Arm Lat Pull Down (20) --> Long Band Face Pull (20) --> Leg Raises (20) --> 30 Second Plank

I broke my foot, but set up a long band to perform this exercise

3) GROUP 3: Long Band Seated Rows (40) --> Single Arm DB Row (10) each arm --> 60 Second Plank

4) GROUP 4: Bicycles (20) each side --> Supermans (20)

6) Legs / Abs / Plyos

1) GROUP 1: Ab Roller (20) --> Lunges (10) each leg --> Burpees (10)

Sorry, I couldn't do a burpee with a broken foot

2) GROUP 2: Jumping Jacks (20) --> Goblet Squat to Lunge (20) --> Crunches (20)

3) GROUP 3: Standing Thrusters (20) --> Banded Squats (20) --> Reverse Crunches (20)

4) GROUP 4: Forearm Planks 60 Seconds --> Banded Cross Over Donkey Kicks (20) --> Glute Bridge + Short Band (20)

5) GROUP 5: Long Band Abductors (20) --> Long Band Adductors (20)

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

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 - 3

1) Lunge w/ Overhead DB 20 each side

2) Ab Bicycles 30 each side

3) DB Pull throughs 30

4) DB Swings 30

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

6) Squatting Long Band Rows 30

1) Quads and Glutes

1) Banded clams 4x30 superset with banded Glute bridges 4x30

2) DB Feet Together Squats 4x20

3) Stationary Reverse lunges DB 4x12 each

4) Curtsey Lunges 4x12

5) Goblet Squats with Long Band + DB 4x20