Whether you signed up for Bodybuilding.com’s 6 week transformation challenge or not, I have an awesome new lifting plan ready to get you in the best shape of your life!! We are working our way to a stronger, fitter, & leaner body!!
Here is a brand new challenge – putting emphasis on weight training and HIIT Cardio!! If you are stuck in a rut with your current routine or are feeling like you are in a place of plateau as far as results are concerned, it might be a good idea for you to add some weight training into the mix and make a commitment to honing in on your diet for the next six weeks. The majority of these workouts can be done from home for those of you who don’t have access to a gym – if there is gym equipment needed and you don’t have access, don’t sweat it, just substitute a different exercise that targets the same muscle group using what you have available to you.
Another note I would like to make is I really aim to keep my training sessions to an hour or less, slightly longer on occasion. I have found that my energy levels often peak around the 30-45 minute mark. Duration does not always equal more results, you can maximize your results in a short amount of time, so keep in mind that over-training can be counterproductive to your goals. Listen to your body – and take those rest days!
Finally, I really want you to push it with the weights, at your level. Don’t be afraid of getting bulky – challenge yourself. If you are just starting out, I strongly encourage you to take a few practice sets to know how much weight you can handle. Don’t start too heavy, but don’t start too light either. You want a weight that will push you to the end of the set – as many fitness professionals say, to failure. Pay attention to your form – form over speed. Safety is important – if you are unfamiliar with a move or form, make sure you do some research prior to attempting it and risking an injury.
Week 2, Day 11 – UPPER BODY/ARMS/CARDIO
Warm up & Stretch
Cardio Acceleration Circuit : Repeat 3x
30 sec Recovery (Level 5)
30 sec Acceleration (Level 7)
30 sec Sprint (Level 10)
Strength Circuit (Upper Body) :
Superset 1: Repeat 3-5x, based on fitness level, 12-15 reps
Superset 2: Repeat 3-5x, based on fitness level, 10 reps
Pullups – Assisted
Superset 3 : Repeat 3-5x, based on fitness level, each exercise until failure
Tricep Pulldown (Rope)
Bicep Curls (Rope)
Superset 4 : Repeat 3-5x, based on fitness level, lb per rep (# of reps equal the weight you are using)
10-20 Minutes of HIIT cardio or cardio of choice
**Set your timer to (50/10) and perform the following 1x or 2x through :
1. Medicine Ball Pushups or Unilateral Pushups (Alt L/R)
2. 10 Wide Leg Fast Feet, Touchdown
3. Burpee, Tricep Pushup
4. Skipping or High Knees
5. Bicep Curl 2x Wide, 2x Narrow
6. Side Shuffle (Arms Up), 2x Tuck Jump
7. Pushup, Cross-Under Knee to Elbow
8. Skipping or High Knees
10. 10 Wide Leg Fast Feet, Touchdown
Cool Down & Stretch