12 Week Transform To Fit Workout Program – Week 6

by Kristine on February 7, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Week 6 of the 12 Week Transform To Fit Workout Program! How did you find week 5? I don’t know about you, but last weeks leg workout was intense. My butt was sore for about 4 days….but ya know, the “good” sore. Each week I’m trying to focus a little more on different muscle groups so our bodies are always guessing!

We are officially half way! Keep the momentum going. The first half is always the most difficult. Now we’re in a groove and will push through the rest of the way.

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 6 WORKOUTS

BBH Transform To Fit_E_Week 6

Week 6

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 military press– 20 reps
Then do one-arm side laterals – 10 reps per arm
Cardio Blast: Do 30 seconds of mountain climbers
4 sets

2) Front cable raises – 10 reps per arm
Then do sumo squat with arnold press – 15 reps
Cardio Blast: Do 30 seconds of lateral shuffles
4 sets

3) Rope rear delt rows – 20 reps
Then do bent over lateral raises  – 20 reps
Cardio Blast: Do 30 seconds of spider crawls
4 sets

Finisher: 50 dumbbell shoulder presses
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– 15 reps
Then do dumbbell walking lunges – 10 across the room, 10 back
Cardio Blast: 30 seconds of squat jacks
4 sets

2) Stiff legged deadlifts – 20 reps
Then do dumbbell bench step ups – 20 reps (alternating)
Cardio Blast: 30 seconds of jump squats
4 sets

3) One legged cable kickbacks– 10 reps per leg
Then do standing outer thigh leg lifts – 10 reps per leg
Cardio Blast: 30 seconds of glute bridge
4 sets

Finisher: 100 leg presses
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 barbell bent over rows – 20 reps
Cardio Blast: 30 seconds of plank dumbbell rows
4 sets

2) Narrow grip pulldowns – 20 reps
Then do chest flies machine  – 20 reps
Cardio Blast: 30 seconds of high plank shoulder touches
4 sets

3) Low cable crossovers – 20 reps
Then do one arm cable crossovers   – 10 reps per arm
Cardio Blast: 30 seconds of pushups (drop to your knees if you have to)
4 sets

Finisher: 50 seated rows
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) Drag curls – 20 reps
Then do concentration curls – 10 reps per arm
Cardio Blast: 30 seconds of bench jumps
4 sets

2) Overhead cable curls – 20 reps
Then do cross body hammer curls use dumbbells or cables – 20 reps (alternating)
Cardio Blast: 30 seconds of standing inner bicep curls
4 sets

3) Bench dips– 25 reps
Then do dumbbell triceps kickbacks   – 15 reps
Cardio Blast: 30 seconds of narrow pushups
4 sets

Finisher: 50 Triceps overhead extensions with rope
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) Ball pull ins – 20 reps
Then do reverse plank with alternating leg lifts – 20 reps, alternating legs
Cardio Blast: 30 seconds of toe touchers
4 sets

2)  Side plank with leg lift– 10 reps per leg
Then do russian twists holding a plate- 20 reps
Cardio Blast: 30 seconds of standing squats (holding the same plate in previous exercise)
4 sets

3)  Hanging leg raises – 15 reps
Then do barbell ab rollout (on knees)  – 15 reps
Cardio Blast: 30 seconds of jumping jacks
4 sets

Finisher: 100 crunches on the ball
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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