12 Week Transform To Fit Workout Program – Week 2

by Kristine on January 11, 2015

in Blog, Workouts

 BBH Transform To Fit_main2

We’re into Week 2 of the Transform To Fit Workout Program! I’ve been hearing some great feedback across social media with many of you saying you’ve been loving the workouts and they are a challenge. I love hearing from you, even if its a complaint that you are sore! I’m right there with you. The shoulder workout left me sore too so I knew it was a good one! Typically if you’re getting soreness its because your body isn’t adapted to it, so that’s a good thing!

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

OTHER NOTES

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.

CHECK INS

I’d love for you to check in to tell 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 2 WORKOUTS

BBH Transform To Fit_E_Week 2

Week 2

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) Standing alternating dumbbell press– 20 reps
Then do front two dumbbell raises – 20 reps
Cardio Blast: Do 30 seconds of jump squats
4 sets

2) Cable face pulls – 20 reps
Then do reverse flies with dumbbells – 20 reps
Cardio Blast: Do 30 seconds of box jumps
4 sets

3) Arnold press – 20 reps
Then do standing military press – 20 reps
Cardio Blast: Do 30 seconds of mountain climbers with shoulder taps
4 sets

Finisher: Drop set of dumbbell lateral raises. 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) Hack squats– 20 reps
Then do walking barbell (or dumbbell) lunges – 20 reps
Cardio Blast: 30 seconds of step ups with knee raise
4 sets

2) Ball leg curls – 20 reps
Then do Romanian deadlifts – 20 reps
Cardio Blast: 30 seconds of dumbbell alternating side lunges
4 sets

3) Glute bridge with barbell – 15 reps per leg
Then do single leg cable kickbacks low pulley – 15 reps per leg
Cardio Blast: 30 seconds of split lunge jumps

Finisher: Leg extensions drop set – Eg. 10 reps at 100 lbs, then do 10 reps at 90 lbs, then do 10 reps at 80 lbs, then 10 reps at 75 lbs. With little to no rest in between.
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) Seated close grip rows – 20 reps
Then do dumbbell plank rows – 10 reps per arm
Cardio Blast: 30 seconds of jumping jacks
4 sets

2) Wide grip lat pulldowns – 20 reps
Then do bent over two-dumbbell rows – 20 reps
Cardio Blast: 30 seconds of standing squats
4 sets

3) Chest flies – 20 reps
Then do chest press – 20 reps
Cardio Blast: 30 seconds of half burpees
4 sets

Finisher: Lat pulldowns drop set – Eg. 10 reps at 80 lbs, then do 10 reps at 70 lbs, then do 10 reps at 60 lbs, then 10 reps at 50 lbs. With little to no rest in between.
1 sets

 

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) EZ bar curls – 20 reps (* use same weight for 20 reps)
Then do incline hammer curls – 20 reps (* use same weight for 20 reps)
Cardio Blast: 30 seconds of standing squats with a plate (I use 25 lbs)
4 sets

2) Seated close grip concentration curls with barbell – 20 reps
Then do dumbbell curls – 20 reps
Cardio Blast: 30 seconds of burpees
4 sets

3) Triceps dumbbell kickbacks – 20 reps
Then do triceps pushdown with rope – 20 reps
Cardio Blast: 30 seconds of close grip pushups
4 sets

Finisher: Assisted triceps dips drop set – Eg. 10 reps at 80 lbs, then do 10 reps at 70 lbs, then do 10 reps at 60 lbs, then 10 reps at 50 lbs. With little to no rest in between.
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) Scissor kicks – 20 reps
Then do reverse crunches – 20 reps
Cardio Blast: 30 seconds of squat jacks
4 sets

2) Weighted rope crunches – 20 reps
Then do regular crunches – 20 reps
Cardio Blast: 30 seconds of seated barbell twists (use a light barbell or a stick)
4 sets

3) Decline sit ups – 20 reps
Then do bicycle crunches – 20 reps
Cardio Blast: 30 seconds of plank
4 sets

Finisher: Flat bench lying leg raises  – to failure
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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  • Tina

    Loving this workout, it was just what I needed to change things up for January!! Looking forward to this week seeing as I can finally get off the toilet without gripping the towel bar… 😉

    • http://www.busybuthealthy.com Kristine Fretwell

      Glad you like it! Oh I’ve been there with the soreness! Glad it’s working! Keep up the great work!!

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