12 Week Transform To Fit Workout Program – Week 10

by Kristine on March 8, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Week 10 of the 12 Week Transform To Fit Workout Program! Almost in the home stretch!

OTHER NOTES

If this is your first time seeing the program, I recommend you pop over to Week 1 to read what its all about.

Any questions, please leave a comment at the bottom of this post, and I’ll answer them. But please understand this is not a custom workout, and I won’t be providing modifications.

If you’re dealing with an injury, best to chat with your doctor or therapist about your workout limitations.

If you’re short on time, or a beginner, I’d recommend doing each set 3 times instead of 4. You can also skip the cardio portion completely if you’re short on time as you are getting a cardio blast in each set!

CHECK INS

I’d love for you to check in to tell me and show me your progress! Leave comments below on the week that you’re following, and connect with me on Facebook, Twitter or Instagram, tagging me @busybuthealthy and using the hashtag #T2FIT

WEEK 10 WORKOUTS

BBH Transform To Fit_E_Week 10

Week 10

Monday – Shoulders

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) Barbell front raises – 20 reps
Then do arnold press – 20 reps
Cardio Blast: Do 30 seconds of split lunge jumps
4 sets

2) Cable upright rows – 20 reps
Then do lateral raises – 20 reps
Cardio Blast: Do 30 seconds of mountain climbers
4 sets

3) Incline bench rear delt flies – 20 reps
Then do reverse machine flies – 20 reps
Cardio Blast: Do 30 seconds of jump squats
4 sets

Finisher: Drop set of palms in dumbbell shoulder press. Eg. 10 reps at 15 lbs, then do 10 reps at 12 lbs, then do 10 reps at 10 lbs, then 10 reps at 5 lbs. With little to no rest in between.
1 set

 

Tuesday – Legs/Butt

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) Barbell squats – 20 reps
Then do walking lunges– 20 reps
Cardio Blast: 30 seconds of squat jacks
4 sets

2) Stiff legged barbell deadlifts – 20 reps
Then do seated leg curls – 20 reps
Cardio Blast: 30 seconds of box or bench jumps
4 sets

3)  Reverse hack squat– 20 reps
Then do single leg cable kickbacks low pulley – 15 reps per leg
Cardio Blast: 30 seconds of split lunge jumps
4 sets

Finisher: 50 reps each leg on the butt blaster machine
1 sets

 

Wednesday – Back/Chest

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) Assisted pullups – 20 reps
Then do wide grip pulldowns – 20 reps
Cardio Blast: 30 seconds of standing squats
4 sets

2) Dumbbell pullovers – 20 reps
Then do one-arm dumbbell rows  – 10 reps each arm
Cardio Blast: 30 seconds of bench hopovers
4 sets

3) Medicine ball pushups – 10 per side
Then do incline press – 20 reps
Cardio Blast: 30 seconds of half burpees
4 sets

Finisher: cable crossovers (to failure)
1 set

 

Thursday – Biceps/Triceps

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps unless otherwise noted *, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) Wide grip curls – 20 reps
Then do hammer curls – 20 reps
Cardio Blast: 30 seconds of box jumps
4 sets

2) Dumbbell curls – 20 reps
Then do concentration curls – 10 reps each arm
Cardio Blast: 30 seconds of burpees
4 sets

3) Rope tricep extensions – 20 reps
Then do bench dips – 25 reps
Cardio Blast: 30 seconds of split lunge jumps
4 sets

Finisher: 50 each arm rope tricep kickbacks
1 set

 

Friday – Abs

* Do all the sets in each series before moving onto the next group of exercises.

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the exercises below.

1) Russian twists (with a small plate) – 25 reps
Then do rope crunches – 20 reps
Cardio Blast: 1 minute of plank
4 sets

2)  Pallof press with rotation – 15 reps each side
Then do scissor kicks  – 20 reps
Cardio Blast: 30 seconds of squat jacks
4 sets

3) Decline sit ups – 20 reps
Then do decline reverse crunch  – 20 reps
Cardio Blast: 30 seconds of toe taps
4 sets

Finisher: 100 bicycle crunches
1 set

Kristine
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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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