12 Week Transform To Fit Workout Program – Week 8

by Kristine on February 22, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Week 8 of the 12 Week Transform To Fit Workout Program! Can you believe there are only 4 weeks left?! I’d love to hear how you’re doing with it! Last week was a tough but great week. Unfortunately for me, my back injury is acting up again so I’m having to scale back a bit. But I’m still here to cheer you all on and I hope you’re pushing hard!

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 8 WORKOUTS

BBH Transform To Fit_E_Week 8

Week 8

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 alternating dumbbell press– 20 reps
Then do dumbbell squat press – 20 reps
Cardio Blast: Do 30 seconds of bench step ups
4 sets

2) Shoulder press – 20 reps
Then do front two dumbbell raise – 20 reps
Cardio Blast: Do 30 seconds of mountain climbers
4 sets

3) Cable face pulls – 20 reps
Then do bent over dumbbell rear delt raise    – 20 reps
Cardio Blast: Do 30 seconds of jump squats
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) Leg press– 20 reps
Then do goblet squat with kettlebell (or dumbbell)- 20 reps
Cardio Blast: 30 seconds of step ups with knee raise
4 sets

2) Lying leg curls – 20 reps
Then do barbell lunges – 10 across, 10 back
Cardio Blast: 30 seconds of jumping jacks
4 sets

3) Standing hip extensions (or butt blaster)- 15 reps per leg
Then do one legged cable kickback– 15 reps per leg
Cardio Blast: 30 seconds of standing squats
4 sets

Finisher: 100 lying leg curls
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) Wide grip pulldowns– 20 reps
Then do seated rows – 20 reps
Cardio Blast: 30 seconds of toe taps on bench or step
4 sets

2) One-arm dumbbell rows – 10 reps per arm
Then do bent over two-hand dumbbell rows  – 20 reps
Cardio Blast: 30 seconds of burpees
4 sets

3) Bench press – 20 reps
Then do chest flies (machine or dumbbells)   – 20 reps
Cardio Blast: 30 seconds of push ups
4 sets

Finisher: 50 walkouts with a pushup
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) Alternating dumbbell curls – 20 reps
Then do hammer curls– 20 reps
Cardio Blast: 30 seconds of jump squats
4 sets

2) Drag curls – 20 reps
Then do preacher curls – 15 reps
Cardio Blast: 30 seconds of bench hopovers
4 sets

3) Skullcrushers– 15 reps
Then do tricep pushdown with rope   – 20 reps
Cardio Blast: 30 seconds of split lunge jumps
4 sets

Finisher: 50 bench 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) Ball crunches – 20 reps
Then do rope crunches – 20 reps
Cardio Blast: 1 minute of plank
4 sets

2)  Toe touchers – 20 reps
Then do pike rollout on ball  – 15 reps
Cardio Blast: 30 seconds of squat jacks
4 sets

3) Decline crunches – 20 reps
Then do decline twisting crunches  – 10 per side
Cardio Blast: 30 seconds of split lunge jumps
4 sets

Finisher: 2-3 minute hold of a plank
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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