12 Week Transform To Fit Workout Program – Week 3

by Kristine on January 17, 2015

in Blog, Workouts

BBH Transform To Fit_main2

We’re into Week 3 of the Transform To Fit Workout Program! Hope you’re starting to get in a grove now! I’m also still getting sore from the workouts, so I know they’re working well! I’ve been dealing with a bit of a back injury myself, so I had to modify week 2 a bit. But even with modifications it was a great week. This week I’m hoping to get back into it full force!

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. 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 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 3 WORKOUTS

BBH Transform To Fit_E_Week 3

Week 3

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) Front cable raises– 10 reps each arm
Then do cable lateral raise – 10 reps each arm
Cardio Blast: Do 30 seconds of mountain climbers with shoulder taps
4 sets

2) Cable face pulls – 20 reps
Then do bent over low pulley side laterals– 10 reps each arm
Cardio Blast: Do 30 seconds of half burpees
4 sets

3) Machine shoulder press – 20 reps
Then do car drivers with a plate  – 20 reps
Cardio Blast: Do 30 seconds of battle ropes (if you don’t have that available, do jumping jacks)
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) Plie dumbbell squat– 20 reps
Then do single leg split squats with dumbbells – 15 reps each leg
Cardio Blast: 30 seconds of alternating dumbbell step ups
4 sets

2) Lying leg curls – 20 reps
Then do outer thigh machine – 20 reps
Cardio Blast: 30 seconds of rocket 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: 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) V bar pulldowns– 20 reps
Then do dumbbell plank rows – 10 reps per arm
Cardio Blast: 30 seconds of pushups (drop to your knees if you have to)
4 sets

2) Wide grip seated rows – 20 reps
Then do assisted pull ups  – 20 reps
Cardio Blast: 30 seconds of mountain climbers
4 sets

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

Finisher: Lat pulldowns narrow grip  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) Preacher 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 squat jacks
4 sets

2) Concentration curls – 20 reps
Then do rope curls– 20 reps
Cardio Blast: 30 seconds of burpees
4 sets

3) Bench dips – 20 reps
Then do assisted dips – 20 reps
Cardio Blast: 30 seconds of jumping jacks
4 sets

Finisher: Dumbbell curls drop set – Eg. 10 reps at 20 lbs, then do 10 reps at 15 lbs, then do 10 reps at 10 lbs, then 10 reps at 5 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) Exercise ball pull ins– 20 reps
Then do reverse crunches – 20 reps
Cardio Blast: 30 seconds of rocket jumps
4 sets

2) 3/4 sit ups – 20 reps
Then do bottoms up– 20 reps
Cardio Blast: 30 seconds of jumping forward and back (with two feet on the ground)
4 sets

3) Decline sit ups – 20 reps
Then do heel touchers – 20 reps
Cardio Blast: 1 minute of plank
4 sets

Finisher: Crunches – 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.
Kristine
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  • kalina

    Hi kristine! Do the 15-20 minutes intervals include warm up? Also 10+ you means like running above 10km? And finally gj, I think I’m going to like this programm! And also nice recipes! Thank you for this programm

  • Allison

    Hi! I am starting week 2 this week and I just wanted to thank you for these workouts! I am really enjoying them. Week one was awesome. I am sore but loving it! Thanks for your time and willingness to share these! I love your site. I love working out and eating clean. I have three kids and a husband so I too am busy but healthy! 🙂

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

      Thanks for writing! I’m so happy to hear you’re loving the workouts! Keep up the great work!!!!

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