12 Week Transform To Fit Workout Program – Week 7

by Kristine on February 14, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Week 7 of the 12 Week Transform To Fit Workout Program! How are you making out?! Over half way through the program! I hope you’re starting to see some results. You should notice your endurance is getting much better. Less winded and stronger.

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 7 WORKOUTS

BBH Transform To Fit_E_Week 7

Week 7

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) Dumbbell squat press– 20 reps
Then do front plate raise – 20 reps
Cardio Blast: Do 30 seconds of mountain climbers
4 sets

2) Dumbbell lateral raise – 20 reps
Then do side laterals to front raise – 15 reps
Cardio Blast: Do 30 seconds of running on the spot
4 sets

3) Butterfly (rear delt machine) – 20 reps
Then do palm in dumbbell press    – 20 reps
Cardio Blast: Do 30 seconds of split lunge jumps
4 sets

Finisher: 50 dumbbell lateral raise
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) Split squats with dumbbells or barbell- 15 reps per leg
Then do dumbbell bench step ups – 20 reps
Cardio Blast: 30 seconds of squat jacks
4 sets

2) Lying leg curls – 20 reps
Then do dumbbell walking lunges – 10 across, 10 back
Cardio Blast: 30 seconds of jump squats
4 sets

3) Butt blaster machine– 15 reps per leg
Then do ball leg curls– 20 reps
Cardio Blast: 30 seconds of alternating dumbbell lunges
4 sets

Finisher: 100 leg extensions
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 reverse grip bent over rows – 20 reps
Cardio Blast: 30 seconds of half burpees
4 sets

2) Straight arm pulldowns – 20 reps
Then do underhand cable pulldown  – 20 reps
Cardio Blast: 30 seconds of walkouts
4 sets

3) Incline chest press – 20 reps
Then do chest flies (machine or dumbbells)   – 20 reps
Cardio Blast: 30 seconds of battle ropes (if not available, do wide jumping jacks)
4 sets

Finisher: 50 push-ups
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
Then do zottman curls – 15 reps
Cardio Blast: 30 seconds of jump squats
4 sets

2) Hammer curls – 20 reps
Then do preacher curls – 15 reps
Cardio Blast: 30 seconds of burpees
4 sets

3) Tricep pushdown with straight bar– 25 reps
Then do tricep dips (hanging)   – 15 reps
Cardio Blast: 30 seconds of split lunge jumps
4 sets

Finisher: 50 tricep dips
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 sit ups – 20 reps
Then do lying leg hip raise – 20 reps
Cardio Blast: 30 seconds of mountain climbers
4 sets

2)  Broomstick twists (use little to no weight)- 30 reps
Then do twisting crunches  (use a small plate if you like as shown in video) – 20 reps
Cardio Blast: 30 seconds of jumping jacks
4 sets

3) Twisting Jack Knife (with TRX or ball) – 20 reps
Then do lying leg raises – 20 reps
Cardio Blast: 30 seconds of fast toe taps on step
4 sets

Finisher: 50 medicine ball sit ups
1 set

Kristine
Follow Me

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
Follow Me

Latest posts by Kristine (see all)

Previous post:

Next post: