12 Week Transform To Fit Workout Program – Week 4

by Kristine on January 25, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Already into Week 4 of the Transform To Fit Workout Program! Hope its going great for you guys! As I mentioned last week, I’ve been dealing with a lower back injury that has prevented me from doing the workouts full force. I visited my chiropractor about 6 times and did massage therapy, and its finally feeling back to normal. But just as my back got better, I got hit with a 2 day flu. My 6 year old was sick as well. So I missed a couple days there. So the first few weeks haven’t been ideal, but it happens! Definitely not beating myself up over it.

I wanted to post a progress pic a few times throughout the program. At Week 4, Week 8, Week 12.

So here’s my Week 4 progress pic thus far.

t2fit week 3

There isn’t much of a difference here, but then again, I wasn’t able to work out to my full potential with the injury and sickness. The difference that I feel is that my tummy is a bit flatter. Since the first pic was after Christmas so I was a bit bloated still. As I’m not interested in losing weight at all, just getting a touch leaner.

By the next update I should have a more drastic difference, as long as no more injury or sickness hits. I also need to tighten up my eating a bit more, but as always, I’m never interested in doing anything drastic.

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 4 WORKOUTS

BBH Transform To Fit_E_Week 4

Week 4

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) Machine shoulder press– 20 reps
Then do dumbbell arnold press – 20 reps
Cardio Blast: Do 30 seconds of walkouts
4 sets

2) Front incline dumbbell raises – 20 reps
Then do reverse machine flies– 20 reps
Cardio Blast: Do 30 seconds of elbow pushups
4 sets

3) Dumbbell lateral raises – 20 reps
Then do car drivers with a plate  – 20 reps
Cardio Blast: Do 30 seconds of squat presses
4 sets

Finisher: Drop set of front two dumbbell 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) Smith machine squats– 20 reps
Then do smith machine lunges – 15 reps each leg
Cardio Blast: 30 seconds of squat jacks
4 sets

2) Stiff legged deadlift – 20 reps
Then do dumbbell curtsy lunges – 20 reps (alternating)
Cardio Blast: 30 seconds of weighted bench step ups
4 sets

3) Barbell hip thrusts– 20 reps
Then do single leg cable kickbacks low pulley – 15 reps per leg
Cardio Blast: 30 seconds of kettlebell swings (if you don’t have a kettlebell available, do without weight)
4 sets

Finisher: Seated leg press 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) Underhand pulldowns– 20 reps
Then do seated rows – 20 reps
Cardio Blast: 30 seconds of half burpees
4 sets

2) One arm dumbbell rows – 10 reps per arm
Then do flat bench dumbbell flies  – 20 reps
Cardio Blast: 30 seconds of bench hopovers
4 sets

3) Machine chest flies – 20 reps
Then do machine incline chest press – 20 reps
Cardio Blast: 30 seconds of pushups (drop to your knees if you have to)
4 sets

Finisher: Lat pulldowns wide 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) Two-arm dumbbell preacher curls – 20 reps (* use same weight for 20 reps)
Then do one-arm dumbbell preacher curls – 10 reps each arm (* use same weight for all reps)
Cardio Blast: 30 seconds of burpees
4 sets

2) Close grip barbell curls – 20 reps
Then do hammer curls– 20 reps
Cardio Blast: 30 seconds of bench dips
4 sets

3) Seated dumbbell triceps extension– 20 reps
Then do dumbbell kickbacks – 10 reps per arm
Cardio Blast: 30 seconds of split lunge jumps
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) Landmine 180’s– 20 reps
Then do crunches – 20 reps
Cardio Blast: 30 seconds of box jumps
4 sets

2) Hanging leg raises – 20 reps
Then do rope crunches– 20 reps
Cardio Blast: 30 seconds of jump squats
4 sets

3) Decline russian twists – 20 reps
Then do V-ups – 15 reps
Cardio Blast: 30 seconds of mountain climbers
4 sets

Finisher: Bicycle 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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  • Erin L

    I was just wondering if you have any new meal plan ideas? I like incorporating your plans for the week! Such a time saver!!

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

      Hi Erin! I won’t be writing any more meal plans right now. That was just a sample. I hesitate doing it, as everyone’s needs are so different. Personalized is the best, but just not something I can do.

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