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
  • Week 1
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

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) Quads


 

2) Shoulders and Chest

1

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

3) Hamstrings

4) Arms



5) Back


6) Glutes

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

  1. Flat Foot x25
  2. Toes x25
  3. Heels x25
  4. Frog x25





  1. Flat Foot x25
  2. Toes x25
  3. Heels x25
  4. 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) Quads

2) Shoulders and Chest

3) Hamstrings

4) Arms

5) Back

6) Glutes

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

Cardio: HIIT - 1

1) Quads

2) Shoulders and Chest

3) Hamstrings

4) Arms

5) Back

6) Glutes

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

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

2) Shoulders / Chest / Abs / Plyos

3) Hamstrings

4) Arms / Abs

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

5) Back

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

6) Legs / Abs / Plyos

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

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.

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) Quads and Glutes

Place your feet closer together for the movement.

2) Shoulders

3) Hamstrings

4) Arms / Abs

5) Back

6) Chest and Glutes

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

2) Shoulders / Abs

3) Hamstrings

4) Arms

5) Back / Abs

6) Glutes

Cardio: HIIT - 4

2) Shoulders / Abs

3) Hamstrings

4) Arms

5) Back / Abs

6) Glutes

Cardio: HIIT - 3

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

1) Quads

2) Shoulders / Chest / Abs

3) Hamstrings

4) Arms

5) Back / Abs

6) Glutes

  • Week 1
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

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

1) Quads

11

 

1

2) Shoulders and Chest

1

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

3) Hamstrings

 

1

1

1

1

4) Arms

d

1

1


5) Back

1

6) Glutes

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

  1. Flat Foot x25
  2. Toes x25
  3. Heels x25
  4. Frog x25


  1. Flat Foot x25
  2. Toes x25
  3. Heels x25
  4. 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) Quads

2) Shoulders and Chest

3) Hamstrings

(Position weights behind and keep torso up)

4) Arms

5) Back

6) Glutes

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

Cardio: HIIT - 1

1

1) Quads

2) Shoulders and Chest

3) Hamstrings

4) Arms

5) Back

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

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

6) Glutes

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

2) Shoulders / Chest / Abs / Plyos

3) Hamstrings

4) Arms / Abs

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

5) Back

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

6) Legs / Abs / Plyos

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

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.