12 Week Transform To Fit Workout Program – Week 9

by Kristine on February 28, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Week 9 of the 12 Week Transform To Fit Workout Program! We are really moving along! Only a few weeks left! At this point I’d love for you to think back to week 1 and see how much you’ve progressed. You’re doing great and I love hearing your motivating stories and how you’re pushing through that soreness! Keep it going! I’m still right there with you, but just modifying as my back injury is still not healed, so I have to be most careful with the leg days and back days. But I’m always here cheering you guys on!

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 9 WORKOUTS

BBH Transform To Fit_E_Week 9

Week 9

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 standing military press – 20 reps
Cardio Blast: Do 30 seconds of mountain climbers
4 sets

2) Alternating dumbbell front raise – 20 reps
Then do lateral raises – 20 reps
Cardio Blast: Do 30 seconds of squat jacks
4 sets

3) Reverse flies – 20 reps
Then do bent over dumbbell rear delt raise  – 20 reps
Cardio Blast: Do 30 seconds of jump squats
4 sets

Finisher: 50 military 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) Kettlebell 2-arm swings – 20 reps
Then do goblet squat with kettlebell (or dumbbell)- 20 reps
Cardio Blast: 30 seconds of jump squats
4 sets

2) Glute ham raises – 20 reps
Then do ball leg curls – 20 reps
Cardio Blast: 30 seconds of dumbbell bench step ups
4 sets

3) Single leg extensions – 15 reps per leg
Then do dumbbell pulsing lunges– 20 reps per leg
Cardio Blast: 30 seconds of ball butt lifts
4 sets

Finisher: 50 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) Close grip pulldowns– 20 reps
Then do barbell rows – 20 reps
Cardio Blast: 30 seconds of toe taps on bench or step
4 sets

2) One arm cable rows – 10 reps per arm
Then do straight arm pulldowns  – 20 reps
Cardio Blast: 30 seconds of plank jumps
4 sets

3) Wide push ups – 20 reps
Then do cable crossovers– 20 reps
Cardio Blast: 30 seconds of walkouts
4 sets

Finisher: 5 pushups then 20 mountain climbers
Repeat 3 times

 

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) Incline alternating dumbbell curls – 20 reps
Then do barbell curls – 20 reps
Cardio Blast: 30 seconds of burpees
4 sets

2) Cable rope curls – 20 reps
Then do hammer curls – 15 reps
Cardio Blast: 30 seconds of standing squats
4 sets

3) Cable one-arm pushdowns – 10 reps per arm
Then do cable rope tricep extensions   – 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) Reverse crunches – 20 reps
Then do v-ups – 20 reps
Cardio Blast: 1 minute of plank
4 sets

2)  Hanging leg raises – 20 reps
Then do stability ball passes  – 15 reps
Cardio Blast: 30 seconds of half burpees
4 sets

3) Cable woodchops – 15 reps each side
Then do decline twisting crunches  – 10 per side
Cardio Blast: 30 seconds of jumping jacks
4 sets

Finisher: 100 bicycle crunches
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: