12 Week Transform To Fit Workout Program – Week 12

by Kristine on March 22, 2015

in Blog, Workouts

BBH Transform To Fit_main2

Week 12 of the 12-Week Transform To Fit Workout Program! I can’t believe its the last week! It feels like its gone by pretty fast. I really hope you’ve seen some results from the program!

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 12 WORKOUTS

BBH Transform To Fit_E_Week 12

Week 12

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) Squat press – 20 reps
Then do upright rows – 20 reps
Cardio Blast: Do 30 seconds of split lunge jumps
4 sets

2) Palm-in one arm dumbbell press – 10 reps each arm
Then do dumbbell side laterals  – 10 reps each arm
Cardio Blast: Do 30 seconds of bench step ups
4 sets

3) Reverse flies with dumbbells – 20 reps
Then do reverse machine flies – 20 reps
Cardio Blast: Do 30 seconds of burpees
4 sets

Finisher: Front plate raises (to failure)
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) Smith machine squats – 20 reps *use same weight for all reps
Then do smith machine lunges  – 15 reps each leg
Cardio Blast: 30 seconds of split lunge jumps
4 sets

2) Lying leg curls – 20 reps
Then do barbell stiff legged deadlifts – 20 reps
Cardio Blast: 30 seconds of dumbbell walking lunges
4 sets

3)  Outer thigh machine – 20 reps
Then do butt blaster machine – 20 reps
Cardio Blast: 30 seconds of squat jumps
4 sets

Finisher: 100 barbell squats (use a lighter weight)
1 set

 

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 assisted pullups – 20 reps
Cardio Blast: 30 seconds of half burpees
4 sets

2)  Straight arm pulldowns – 20 reps
Then do narrow grip pulldowns  – 20 reps
Cardio Blast: 30 seconds of standing squats
4 sets

3) Pushups – 20 reps
Then do chest flies (machine) – 20 reps
Cardio Blast: 30 seconds of jump squats
4 sets

Finisher: Bench press – 50 reps
1 set

 

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 preacher curls – 20 reps
Cardio Blast: 30 seconds of mountain climbers
4 sets

2) Hammer curls – 20 reps
Then do concentration curls  – 10 reps each arm
Cardio Blast: 30 seconds of burpees
4 sets

3) Bench tricep dips (add a plate to your lap) – 20 reps
Then do dumbbell kickbacks – 10 reps per arm
Cardio Blast: 30 seconds of plank jumps
4 sets

Finisher: 50 double bicep cable curls
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
Then do decline bench twisting crunch – 20 reps
Cardio Blast: 30 seconds of walkouts
4 sets

2)  Pike rollout on ball – 20 reps
Then do butt-ups – 20 reps
Cardio Blast: 1 minute plank
4 sets

3) Rope crunches – 20 reps
Then do toe touchers – 20 reps
Cardio Blast: 30 seconds of squat jacks
4 sets

Finisher: 50 hanging leg raises
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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