12 Week Transform To Fit Workout Program – Week 5

by Kristine on February 1, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Week 5 of the 12 Week Transform To Fit Workout Program! How are you doing with it? It was a great week for me! My lower back is finally better, and I’m back to healthy and full of energy! I’m quite sore for week 4 as I really pushed through and didn’t need to modify anything.

Can you believe next week is already going to be half way? I hope you’re starting to see some results, and also feel the results. Getting stronger, more confident with the exercises, and more comfortable in the weight room if you weren’t already!

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 5 WORKOUTS

BBH Transform To Fit_E_Week 5

Week 5

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 upright rows– 20 reps
Then do dumbbell squat presses – 20 reps
Cardio Blast: Do 30 seconds of bench hopovers
4 sets

2) Front plate raises – 20 reps
Then do dumbbell lateral raises– 20 reps
Cardio Blast: Do 30 seconds of mountain climbers
4 sets

3) Cable shoulder press – 20 reps
Then do cable rear delt flies  – 20 reps
Cardio Blast: Do 30 seconds of jumping jacks
4 sets

Finisher: Drop set of machine 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 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) Reverse hack squats– 20 reps
Then do dumbbell walking lunges – 10 across the room, 10 back
Cardio Blast: 30 seconds of squat jacks
4 sets

2) Glute ham raises – 20 reps
Then do dumbbell side lunges – 20 reps (alternating)
Cardio Blast: 30 seconds of jump squats
4 sets

3) Machine hip abductions (outer thigh machine)– 20 reps
Then do butt blaster machine – 15 reps per leg
Cardio Blast: 30 seconds of split lunge jumps
4 sets

Finisher: 100 dumbbell walking lunges
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) Rope straight arm pulldowns– 20 reps
Then do seated rows – 20 reps
Cardio Blast: 30 seconds of standing squats (with a lighter plate)
4 sets

2) Wide grip pulldowns – 20 reps
Then do standing single arm cable rows  – 15 reps per arm
Cardio Blast: 30 seconds of burpees
4 sets

3) Barbell bench press – 20 reps   *Tip: a 7 foot long barbell with no added weight is 35-40 lbs
Then do dumbbell chest flies – 20 reps
Cardio Blast: 30 seconds of pushups (drop to your knees if you have to)
4 sets

Finisher: Seated rows 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) Barbell Curls (21’s) – *For 21’s curl the bar halfway up 7 times; then curl it from the halfway point all the way up 7 times; then curl it from the bottom all the way up 7 times. Don’t rest between segments.
Then do hammer curls – 20 reps
Cardio Blast: 30 seconds of dumbbell squat & curls
4 sets

2) Cable curls – 20 reps
Then do standing one-arm cable curls – 10 reps per arm
Cardio Blast: 30 seconds of walkouts
4 sets

3) Straight bar triceps pushdown– 20 reps
Then do close grip ez-bar press   – 15 reps
Cardio Blast: 30 seconds of pushups
4 sets

Finisher: Triceps overhead extensions with rope 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) Decline reverse crunches– 20 reps (TIP: keep your knees tucked into your chest the whole time to better work your lower abs.)
Then do crunches – 20 reps
Cardio Blast: 30 seconds of jump squats
4 sets

2) Ab crunch machine – 20 reps
Then do bottoms up– 20 reps
Cardio Blast: 30 seconds of spider crawls
4 sets

3) Standing cable lifts – 10 reps each side
Then do cross body crunches aka. bicycle crunches  – 20 reps
Cardio Blast: 30 seconds of jumping jacks
4 sets

Finisher: 50 butt-ups
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

    On back and chest day for wide grip pull downs it says ten rep per arm? Should that be 20 reps?

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

      Yes 20 reps. Sorry that’s a typo 😉

  • Heather

    Hi Kristine, I’ve been loving this program. Thanks again for sharing. Quick question: After the 10 reps to failure, how much do you usually decrease the weight?

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

      Hi Heather! I usually decrease by 5 to 10 pounds depending on the machine/exercise

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