12-WEEK TRANSFORMATION CHALLENGE Summer Strong, Slim & Sexy!€¦ · 1. Metabolic Resistance...

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12-WEEK TRANSFORMATION

CHALLENGE Summer Strong, Slim &

Sexy!

Metabolic, Lactic Acid, Density, Strength & On Your Own HIIT Training

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TABLE OF CONTENTS • Introduction & Details ……………………………………………..………………………..……. 3-4 • Nutrition ……………………………………………………………………………………………………… 5 • Training Schedule …………………………….…………………………………………………..… 6-7 • Disclaimer …………………………………………………………………………………………………... 8 • Metabolic Training Programming ………..………………………………………….....… 9-12 • Lactic Acid Training Programming ………..…………………………………………..… 13-16 • Density Training Programming …………………………..…………………………....... 17-20 • Strength Training Programming ………………………….……………………………... 21-28 • On Your Own HIIT Cardio …………………………………...………………………………...... 29

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INTRODUCTION & DETAILS Each 1hr SPB Transformation group training session will functionally transform your: Strength

Performance

Body Composition Combine SPB Transformation with the 30-min HIIT (high intensity interval training) group training sessions to actualize greater… …Strength & Performance Where Foundation Training left off, SPB Transformation & HIIT takes the baton and transitions into the dynamic equivalent by marrying functional resistance strength & conditioning and performance enhancement training to increase your:

o Functional strength & performance o Agility, reaction & quickness strength & performance o Endurance strength & performance o Explosion & power strength & performance o Maximum strength & performance o Relative strength & performance o Speed strength & performance o Starting strength & performance o Cardiovascular strength & performance

…& Body Composition SPB Transformation’s & HIIT’s primary body composition goals are to increase or maintain lean muscle mass while decreasing body fat. The two methods used to transform your body are:

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1. Resistance training & energy expenditure completed directly through physical

activity. 2. Energy expenditure completed indirectly (after and in between trainings) through

the physiological processes pertaining to promoting lean muscle mass and the body exerting energy to restore and maintain it.

The following SPB Transformation training programming includes four different

approaches to transforming your strength, performance and body composition:

1. Metabolic Resistance Training (MRT)

2. Density Based Training (DBT)

3. Lactic Acid Training (LAT)

4. Heavy Strength Based Circuit Training (HSBCT)

For incubated results, in addition to SPB Transformation & HIIT Training, use the On Your Own HIIT Cardio protocol on Page 29. We will overview these training types and philosophies at the 3-Month Transformation Challenge Kick-Off Meeting on April 22nd at 10:00am-12:00pm.

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NUTRITION To actualize the strength, performance and body composition fruits attached to SPB Transformation & HIIT, it’s imperative you:

1. Utilize the Transformation Challenge guidelines, resources & tools (if you are participating)

2. Enroll and implement the principles and habits shared by Precision Nutrition’s online nutrition system, ProCoach. Please accept your invitation to ProCoach if you have not already. Let us know if you did not receive an invitation to ProCoach and you will be sent another promptly.

The Actualize Sports & Fitness Staff are always on hand to process your nutrition journey and answer questions.

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SCHEDULE • SPB Transformation Group Training Days/Times

• Mondays, Wednesdays & Fridays o 5:00am-6:00am o 6:15am-7:15am o 8:30am-9:30am o 12:00pm-1:00pm

• HIIT Group Training Days/Times • Mondays-Friday

o 5:30am-6:00am o 7:30am-8:00am o 9:30am-10:00am o 1:00pm-1:30pm

Maximum Participants: 12. You must register for classes either:

1. In person at Actualize Sports & Fitness 2. Online using the MindBody website or app

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Training Programming Schedule

WEEK MON TUE WED THU FRI SAT SUN

1 Metabolic 1 HIIT Lactic Acid

1 HIIT Density 1 Rest OR On

Your Own HIIT Rest OR On

Your Own HIIT

2 Strength 1 HIIT Metabolic

2 HIIT Lactic Acid

2 Rest OR On


Your Own HIIT

3 Density 2 HIIT Strength 2 HIIT Metabolic

3 Rest OR On


Your Own HIIT

4 Lactic Acid

3 HIIT Density 3 HIIT Strength 3 Rest OR On


Your Own HIIT




Your Own HIIT


5 HIIT Lactic Acid

5 Rest OR On


Your Own HIIT


6 Rest OR On


Your Own HIIT

8 Lactic Acid



Your Own HIIT




Your Own HIIT


8 HIIT Lactic Acid

8 Rest OR On


Your Own HIIT


9 Rest OR On


Your Own HIIT

12 Lactic Acid



Your Own HIIT

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DISCLAIMER By accepting and participating in this exercise plan, you agree to defend, indemnify, and hold harmless Actualize Sports & Fitness (Realize LLC) and their employees from all liabilities, claims and expenses, including attorney fees that arise from your use of this exercise program.

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Metabolic Workout 1

Metabolic Workout 2

ORDER EXERCISE SETS REPS REST NOTES A1 Physio Ball Decline Push Up 2 15 10s Plank for ALAP if/when unable to

do push ups A2 KB/DB Goblet Squat 2 10 10s A3 Fwd/Bwd Straight Arm Plank Walk 2 30s 10s Hold plank if/when unable to walk A4 DB/KB Bent Over Row 2 10 10s A5 1-Arm DB Anterior Loaded Lateral Lunge 2 10/side 10s A6 Pogo Jumps 2 30s 60s B1 KB/DB Bulgarian Split Squat 3 10/side 10s B2 Barbell Romanian Deadlift 3 15 10s B3 Jumping Jacks 3 30 10s B4 Partner Plank Push Pull 3 30/side 90s Set 1: Elbow Plank 2: Straight Plank

3. Elbow Side Plank C1 KB/DB Alternating Step Up 3-5 12/side 10s C2 KB/DB Thruster 3-5 10 10s C3 Physio Ball Hamstring Curl 3-5 AMRAP 10s C4 High Knee Sprint 3-5 30s 45s

ORDER EXERCISE SETS REPS REST NOTES A1 Barbell Deadlift 5 6 10s A2 KB/DB Push Press 5 8 10s A3 KB/DB Reverse Lunge 5 10/side 90s A4 Cycle Jumps 5 30s B1 Barbell Incline 45-Degree Chest

Press 2 15 10s

B2 KB/DB Chest Supported Row 2 10 10s On incline bench B3 1-Leg Squat 2 12/side 10s B4 DB Low to High Wood Chopper 2 8/side 10s C1 Chin Up (w/band if needed) 3 10 10s C2 DB Bent Over Lateral Raise 3-4 10-15 10s C3 Cable Pallof Press w/5s Hold 3-4 8/side 10s C4 KB/DB High Clean Pull 3-4 12 60s

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Metabolic Workout 3

Metabolic Workout 4

ORDER EXERCISE SETS REPS REST NOTES A1 DB (if able) T-Push Up 5 5/side 10s A2 Elbow or Straight Arm Side Plank w/Leg

Raises (if able) 5 30s/side 10s

A3 Mountain Climbers 5 30s 10s A4 Med Ball Squat Into Overhead Press 5 20 30s B1 1-Arm KB/DB Standing Shoulder Press 3 8/side 10s B2 1-Arm 1-Leg KB/DB RDL w/Bent Over

Row 3 10/side 10s

B3 KB/DB Goblet Squat 3 15 10s B4 KB/DB Windmill 3 8/side 45s C1 KB/DB Incline Bench Hammer Curl to

Chest Press 5 12 10s

C2 Bodyweight Jump Squat 5 AMRAP in 30s 45s D1 Sprinter Sit Up 2-4 15/side 10s D2 KB/DB Pullover 2-4 15 10s D3 Physio Ball Supine Alternating 1-Leg Hip

Raise 2-4 25/side 10s

D4 Prone Elbow Plank Alternating Stir the Pot 2-4 45s 20s

ORDER EXERCISE SETS REPS REST NOTES A1 DB Reverse Swing Lunge 3 12/side 10s A2 KB/DB Floor Press 3 12 10s A3 Burpee w/Tuck Jump 3 10 10s A4 Cable Tricep Press Down 3 45s 60s B1 Inverted Row with Pause at Top 4 15 10s 2 sets overhand, 2 sets underhand B2 DB Overhead Forward Lunge 4 12/side 10s B3 Supine Plank w/March 4 30s 10s B4 DB Drag Curl 4 10 45s C1 Hanging Garhammer Raise 3-4 15 10s C2 KB/DB Upright Row 3-4 12 30s

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Metabolic Workout 5

Metabolic Workout 6

ORDER EXERCISE SETS REPS REST NOTES A1 Barbell Back Squat 6 8 10s A2 1-Arm KB/DB Military Press 6 6/side 10s A3 Suspension Trainer Y-Up 6 15 10s B1 Barbell 1-Leg RDL 3 9/side 10s B2 Incline Push Up 3 12 10s B3 Single Leg Hip Thrust Off Ground 3 15/side 10s B4 Grasshopper 3 AMRAP for

45s 60s

C1 Cable Pallof Press to Overhead Reach 2-4 6/side 10s C2 Seated Cable Row 2-4 12 10s C3 Elbow and Straight Arm Plank Crossovers 2-4 20s/side 30s

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Thruster 3 10 10s A2 KB/DB Goblet Alternating Lateral

Lunge 3 12/side 10s

A3 KB/DB Bent Over Row 3 10 10s A4 Physio Ball Elbow Pot Stirrer Plank 3 30s/side 60s B1 Barbell Sumo Deadlift 6 15 10s B2 1- Arm KB/DB Floor Press 6 10/side 10s B3 DB Lateral Raises 6 10 10s B4 Mountain Jumpers 6 AMRAP for

30s 60s

C1 KB/DB Walking Lunges w/Jump 2-4 20/side 10s C2 KB/DB Seated Bicep Curl 2-4 10 30s

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Metabolic Workout 7

Metabolic Workout 8&9

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Goblet Squat 4 15 10s A2 KB/DB One Arm Row 4 10/side 10s A3 Incline Push Up 4 30s 10s A4 Incline Plank w/March 4 45s 60s B1 DB Walking Lunge 3 8/side 10s B2 KB/DB Standing Shoulder Press 3 10 10s B3 DB Split Stance Squat w/Bicep

Hammer Curl 3 8/side 10s

B4 Burpees w/5 Mountain Climbers/Side

3 10 90s

C1 Spiderman Push Up 3-4 8/side 10s C2 Jump Squats 3-4 10 10s C3 Physio Ball Hamstring Curl 3-4 30s 10s C4 Lying Garhammer Raise 3-4 15 45s

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Thruster 5 12 10s A2 KB/DB Deadlift Into Bent Over Row 5 10 10s A3 Side Plank w/Leg

Raises (if able) 5 30s/side 90s

B1 Cable Underhand Lat Pulldowns 3-5 12 10s B2 KB/DB Bulgarian Split Squat 3-5 8/side 10s B3 KB/DB Alternating Upright Row 3-5 10/side 10s B4 Hanging Garhammer Raises 3-5 15 10s B5 Burpees Push Up Tuck Jump 3-5 10 10s

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Lactic Acid Workout 1


ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Standing Overhead Press 4 10 10s 4s up, 1s down A2 KB/DB Split Squat 4 8/side 10s 4s up, 1s down A3 Seated Cable Pull Down 4 10 10ss 1s down, 4s up B1 Jumping Jacks 2 AMRAP

in 60s 10s

B2 Prone Plank w/Contralateral Reach 2 30s 10s 1. Straight arm 2. Elbow C1 KB/DB 1-Leg & 1-Arm Romanian Deadlift 3 12/side 10s 3s up, 1s down C2 1-Arm DB/KB Row 3 10/side 10s 3s up, 1s down C3 KB/DB Lateral Raise 3 12 10s 3s up, 1s down D1 Push-Up w/Externally Rotated Hands 2 AMRAP

in 60s 10s

D2 Burpee w/Tuck Jump 2 AMRAP in 30s

30s

E1 Hanging Garhammer Raise 2 AMRAP 10s 2s up, 2s down E2 Bodyweight Squat 2 10 10s 4s up, 4s down E3 Prone Straight Arm Plank w/Rotation 2 10/side 10s 4s up, 4s down. 1. Straight arm 2.

Elbow

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Anterior Loaded Goblet

Squat 2 8 10s 3s up, 1s down

A2 KB/DB Romanian Deadlift 2 10 10s 3s up, 1s down A3 TRX Facepull 2 12 45s 3s up, 1s down B1 Cycle Jumps 2 AMRAP in 45s 10s B2 Mountain Climbers 2 AMRAP in 45s 30s C1 1-Arm KB/DB Overhead Press 4 6/side 10s 4s up, 1s down C2 Lateral Walking Lunges 4 12/side 10s 4s up, 1s down C3 Physio Ball Hamstring Curl 4 15 90s 3s up, 1s down D1 Imaginary Jump Rope 2 AMRAP in 45s 10s Play with jump varieties D2 Sprinter Sit Ups 2 AMRAP in 45s 10s E1 Lying Garhammer Raise 3 15 10s 2s up, 2s down E2 Incline Push-Ups 3 8 10s 2s up, 2s down, hands on ground

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ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Low Incline Chest Press 4 12 10s 4s up, 1s down A2 Physio Ball Hamstring Curl 4 10 10s 4s up, 1s down A3 KB/DB Goblet Squat 4 10 10s 4s up, 1s down A4 DB Lateral Raise 4 8 45s 4s up, 1s down B1 Vertical Pogo Jumps 1 30 10s B2 Med Ball Low to High Wood

Chopper 1 10/side 30s

C1 Barbell Bent Over Row 4 12 10s 3s up, 1s down C2 KB/DB Fly to Conventional to

Squeeze Press 4 4 each 10s 3s up, 1s down

C3 KB/DB Bent Over Lateral Raise 4 12 10s 3s up, 1s down C4 DB Half-Kneeling Overhead

Tricep Extension 4 10 60s 3s up, 1s down

D1 Imaginary Jump Rope 1 AMRAP in 5min Play with jump varieties

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Step Up 3 10/side 10s 4s up, 1s down A2 Seated Cable Row 3 10 10s 4s up, 1s down A3 1-Arm KB/DB Deadlift 3 8/side 90s 4s up, 1s down B1 Box Jumps 1 AMRAP in

30s 10s

B2 Jumping Jacks 1 AMRAP in 60s

10s

C1 Push Up 3 10 10s 5s up, 1s down C2 DB/KB Anterior Loaded Bulgarian Split

Squat 3 8/side 10s s up, 1s down

D1 Linear Into Lateral Rocking Straight Arm Plank

1 60s 10s Linear first 30s, Lateral second 30s

D2 Bodyweight Forward Into Reverse Lunge 1 AMRAP in 30s/side

60s

E1 Physio Ball Reverse Hyper 2 10 10s 3s up, 1s down E2 KB/DB Front Raise 2 10 15s 3s up, 1s down F1 Partner Sprints AMRAP

until training session ends (if

able)

15s Relay: partner sprints while partner rests

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ORDER EXERCISE SETS REPS REST NOTES A1 Barbell Floor Press 3 10 10s 3s up, 1s down A2 Barbell Jefferson Deadlift 3 6/side 10s 3s up, 1s down A3 Cable Pull Through 3 10 45s 3s up, 1s down B1 Mountain Jumpers 1 AMRAP in 60s 10s B2 Side Plank w/Leg Raises (if able) 1 30s/side 10s C1 KB/DB Walking Lunges 5 10/side 10s 3s up, 1s down C2 TRX Face Pull 5 12 10s 3s up, 1s down D1 Jump Squats into Cycle Jumps 1 AMRAP in 30s 10s D2 Inchworm 1 AMRAP in 30s 30s E1 Physio Ball Jacknife 3 10 10s 4s up, 2s down E2 1- Leg RDL 3 8/side 15s 4s up, 2s down

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Underhand Bent Over Row 4 15 10s 3s up, 1s down A2 KB/DB Front Squat 4 10 10s 3s up, 1s down A3 KB/DB Floor Press 4 10 10s 3s up, 1s down A4 1-Arm KB/DB Windmill 4 8/side 60s B Constant functional cardio circuit 1 AMRAP in 5min 60s C1 Physio Ball Hamstring Leg Curl 4 10 10s 3s up, 2s down C2 Chin Up w/Band 4 AMRAP 10s 3s up, 2s down C3 Push-Up 4 12 10s 3s up, 2s down D1 KB/DB Swing Varieties 1 AMRAP in 3min 60s 1. Conventional 2. Overhead

3. 1-Arm D2 Imaginary Jump Rope 1 AMRAP in 3min Play with jump varieties E1 Hanging Garhammer Raise 3 12 10s 2s up, 1s down

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Lactic Acid Workout 8&9

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Chest Press 4 10 10s 4s up, 1s down A2 KB/DB Romanian

Deadlift 4 10 10s 4s up, 1s down

A3 Parallel Pull/Chin Up w/Band

4 10 10s 4s up, 1s down

A4 Hanging Leg Raises 4 10 45s 3s up, 1s down B1 1-Leg Alternating Push

Ups 1 AMRAP in 30s 10s Regular push up if doing push up on

knees B2 Jump Squats 1 AMRAP in 30s 60s C1 KB/DB Bent Over Row

w/Wide Overhand Grip 4 10 10s 3s up, 1s down

C2 KB/DB Side Lateral Raise

4 12 10s 3s up, 1s down

C3 KB/DB Front Raise 4 12 10s 3s up, 1s down C4 Decline Push Up 4 15 90s 3s up, 1s down D1 KB/DB Swings 1 AMRAP in 3min Conventional 2. Overhead 3. 1-Arm D2 Imaginary Jump Rope 1 AMRAP in 3min Play with jump varieties

ORDER EXERCISE SETS REPS REST NOTES A1 Seated Cable Row 4 12 10s 3s up, 1s down A2 Push Up 4 20 10s 3s up, 1s down A3 DB Overhead Split Stance Lunge 4 8/side 45s 3s up, 1s down B High Knees 1 AMRAP in 1min 60s C1 DB Arnold Press 4 5 10s 3s up, 2s down C2 Cable Close Grip Pulldown 4 12 10s 3s up, 2s down C3 Physio Ball Rollout 4 12 10s 3s up, 2s down C4 KB/DB Goblet Squat 4 12 90s 3s up, 2s down D1 Box Jumps 1 AMRAP in 2min 10s D2 Inchworm Push Ups 1 AMRAP in 2min Only Inchworm if unable to

conduct push up

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Density Workout 1

Density Workout 2

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Swing 2-4 AMRAP in

45s 10s Increase weight by 5%-10%

A2 KB/DB Clean Into Anterior Loaded Push Press

2-4 AMRAP in 45s

10s

A3 DB Pullover 2-4 AMRAP in 45s

10s

A4 TRX Plank Flutter 2-4 AMRAP in 45s

45s

B1 KB/DB Alternating Reverse Lunges 2-4 AMRAP in 45s

10s Increase weight by 5%-10%

B2 Lying Garhammer Raise 2-4 AMRAP in 45s

10s

B3 TRX Inverted Row 2-4 AMRAP in 40s

10s Alternate underhand and overhand grips

B4 1-Arm KB/DB Floor Press 2-4 AMRAP in 20s/side

10s

B5 KB/DB Bicep Curl 2-4 AMRAP in 45s

45s

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Sumo Squat 2-4 AMRAP in

60s 10s Increase weight by 10%-20%

A2 Barbell High Pull 2-4 AMRAP in 30s

10s

A3 Feet Elevated Push-Up 2-4 AMRAP in 30s

10s Hold the plank if push ups become difficult

A4 Pot Stirrer Plank 2-4 AMRAP in 30s

45s

B1 Barbell Hip Thrust 2-4 AMRAP in 60s


B2 1-Arm KB/DB Row 2-4 AMRAP in 30s

10s

B3 Y-Press 2-4 AMRAP in 30s

10s

B4 Bent Over Lateral Fly 2-4 AMRAP in 30s

45s

C1 DB Incline Squeeze Press 2-4 AMRAP in 30s


C2 1-Arm DB Snatch 2-4 AMRAP in 45s each

10s

C3 KB/DB Stiff-Legged Deadlift 2-4 AMRAP in 60s

45s

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Density Workout 3

Density Workout 4

ORDER EXERCISE SETS REPS REST NOTES A1 DB Alternating SeeSaw Shoulder Press 2-4 AMRAP in 50s 10s Increase weight by 10%-20% A2 1-Leg RDL 2-4 AMRAP in

20s/side 10s

A3 TRX Inverted Row 2-4 AMRAP in 45s 10s Alternate underhand and overhand grips

A4 1-Leg Alternating Push Up w/Contralateral Linear Reach

2-4 AMRAP in 40s 45s

B1 Bodyweight Step-Up (One leg at time) 2-4 AMRAP in 40s/side


B2 Jump to Negative Only Pull Up 2-4 AMRAP in 40s 10s B3 KB/DB Low Incline Bench 2-4 AMRAP in 40s 10s B4 Alternating Barbell Forward Lunge 2-4 AMRAP in 40s 45s C1 KB/DB Squat to Press 2-4 AMRAP in 45s 10s Increase weight by 10%-20% C2 Barbell Bent Over Row 2-4 AMRAP in 30s 10s C3 Prone Plank With Linear March & Lateral Reach 2-4 ALAP 10s Alternate elbow and straight arm plank C4 KB/DB Lateral Raises 2-4 AMRAP in 50s 45s

ORDER EXERCISE SETS REPS REST NOTES A1 Plate Loaded Overhead Alternating Slideboard

Reverse Lunge 2-4 AMRAP in 45s 10s Increase weight by 10%-20%

A2 Hanging Garhammer Raise 2-4 AMRAP in 40s 10s A3 1-Arm DB Row 2-4 AMRAP in

20s/side 10s

A4 Decline Push-Up 2-4 AMRAP in 20s 45s B1 Plate/DB Overhead 1-Leg Squat to Bench 2-4 AMRAP in

20s/side 10s Increase weight by 10%-20%

B2 Barbell Upright Row 2-4 AMRAP in 35s 10s B3 Pike Shoulder Press 2-4 AMRAP in 40s 10s Increase difficulty by elevating feet.

Make easier by only working the negative.

B4 Inchworm to 6 Grasshoppers 2-4 AMRAP in 50s 45s C1 Cycle Jumps 2-4 AMRAP in 45s 10s Increase weight by 10%-20% C2 KB/DB Push Press 2-4 AMRAP in 30s 10s C3 Barbell Anterior Loaded Front Squat to Toe

Raise 2-4 AMRAP in 35s 10s

C4 KB/DB Bicep Curl 2-4 AMRAP in 30s 45s

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Density Workout 5

Density Workout 6

ORDER EXERCISE SETS REPS REST NOTES A1 1-Arm Anterior Loaded Squat 2-4 AMRAP in 30s/side 10s Increase weight by 10%-20% A2 KB/DB Push Press 2-4 AMRAP in 30s 10s A3 DB Pullover 2-4 AMRAP in 45s 10s A4 Physio Ball Pike 2-4 AMRAP in 60s 45s Plank if unable to conduct pike B1 Step-Up (one leg at a time) 2-4 AMRAP in 40s/side 10s Increase weight by 10%-20% B2 KB/DB Upright Row 2-4 AMRAP in 40s 10s B3 KB/DB Incline Press 2-4 AMRAP in 40s 10s B4 Barbell Alternating Forward Lunge 2-4 AMRAP in 40s 45s C1 Plate/DB Iron Cross 2-4 AMRAP in 35s 10s Increase weight by 10%-20% C2 Explosive Swith Row 2-4 AMRAP in 45s 10s C3 Rocking Plank 2-4 AMRAP in 30s 10s Alternate between elbow and straight

arm plank C4 KB/DB Arnold Press 2-4 AMRAP in 45s 45s

ORDER EXERCISE SETS REPS REST NOTES A1 1-Leg Overhead Squat to Bench 2-4 AMRAP in


A2 Barbell Upright Row 2-4 AMRAP in 30s 10s A3 Pike Push Up 2-4 AMRAP in 40s 10s Increase difficulty by elevating feet A4 Inchworm 2-4 AMRAP in 50s 45s B1 KB/DB Anterior Loaded Step Up 2-4 AMRAP in


B2 1-Arm DB Row 2-4 AMRAP in 20s/side

10s

B3 KB/DB Floor Press 2-4 AMRAP in 40s 10s B4 KB/DB Bent Over Lateral Raise 2-4 AMRAP in 40s 45s C1 Plate/DB Cycle Jumps 2-4 AMRAP in 45s 10s Increase weight by 10%-20% C2 KB/DB Incline Press 2-4 AMRAP in 30s 10s C3 Barbell Stiff-Legged Deadlift 2-4 AMRAP in 45s 10s C4 Alternating DB Bicep Curl 2-4 AMRAP in 60s 45s

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Density Workout 7

Density Workout 8&9

ORDER EXERCISE SETS REPS REST NOTES A1 1-Arm KB/DB Row 2-4 AMRAP in


A2 1-Arm KB/DB Push Press 2-4 AMRAP in 30s/side

10s

A3 Plate/DB Alternating Static Lunge w/Lateral Shoulder Raise

2-4 AMRAP in 25s/side

10s

A4 Stir the Pot w/Stability Ball 2-4 AMRAP in 45s 45s B1 BB Bent Over Row 2-4 AMRAP in 30s 10s Increase weight by 10%-20% B2 DB Step Ups (One Step At A Time) 2-4 AMRAP in

45s/side 10s

B3 Feet Elevated Push Ups 2-4 AMRAP in 45s 10s B4 Feet Elevated Plank w/Knee to Chest (if able) 2-4 ALAP 45s

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Incline Press 2-4 AMRAP in 30s 10s Increase weight by 10%-20% 35 A2 Plate/DB Side Lateral Raise 2-4 AMRAP in 45s 10s A3 KB/DB Overhead Swings 2-4 AMRAP in 45s 10s A4 Hanging Garhammer Raises or Straight Leg

Raises 2-4 AMRAP in 60s 45s

B1 KB/DB Arnold Press 2-4 AMRAP in 45s/side


B2 Plate/DB Frontal Raise 2-4 AMRAP in 45s/side

10s

B3 KB/DB Swings 2-4 AMRAP in 45s 10s B4 Hanging Garhammer Raises or Straight Leg

Raises 2-4 AMRAP in 60s 45s

C1 BB Close Grip Bench Press 2-4 AMRAP in 45s 10s Increase weight by 10%-20% C2 TRX Inverted Rows w/Wide Grip Emphasis 2-4 AMRAP in 45s 10s C3 Physio Ball Rollout into Pike into Jacknife 2-4 AMRAP in 60s 10s C4 Athlete Anaerobic Movement of Choice 2-4 AMRAP in 30s 45s

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Strength Workout 1

ORDER EXERCISE SETS REPS REST NOTES A1 Trap Bar Deadlift OR KB/DB Squat-Dead (for

those who need lighter weight) Vary 40 10s Begin with weight can lift 7-10 times. If

you get 10 or more reps on first set, increase weight by 20%. Bar+

A2 1-Arm KB/DB Incline Press Vary 25/side 10s Begin with weight can lift 4-7 times. If you get 6 or more reps on first set, increase weight by 10%.

A3 Chin Up Vary 25 60s If you get more than 5-7 reps with your bodyweight, add weight with a belt or ask coach to help with partner resistance.

B1 Cycle Jumps 2 AMRAP in 45s 10s B2 Supine Plank w/Linear March 2 30s 10s C1 Barbell Bulgarian Split Squat Vary 30/side 10s Begin with weight can lift 7-10 times. If

you get 10 or more reps on first set, increase weight by 10%.

C2 Barbell Bent Over Row Into RDL Vary 25 10s Begin with weight can lift 3-7 times. If you get 6 or more reps on first set, increase weight by 20%.

C3 KB/DB Arnold Press w/Rotation Vary 30/side 10s Begin with weight can lift 8-10 times. If you get 11 or more reps on first set, increase weight by 10%.

D1 Inchworm Into Push Up Into Knee to Chest 2 AMRAP in 60s 10s D2 Jumping Jacks 2 AMRAP in 120s 10s D3 TRX Y Up 2 AMRAP in 45s 10s

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Strength Workout 2

ORDER EXERCISE SETS REPS REST NOTES A1 Barbell Anterior Loaded Front Squat Vary 35 10s Begin with weight can lift 5-7 times. If


A2 Barbell Push Press Vary 30 10s Begin with weight can lift 4-6 times. If you get 7 or more reps on first set, increase weight by 10%.

A3 Cable Pull Through Vary 40 60s Begin with weight can lift 6-9 times. If you get 10 or more reps on first set, increase weight by 20%.

B1 Bodyweight Alternating Lateral Lunges 2 AMRAP in 60s

10s

B2 Grasshoppers 2 AMRAP in 45s

10s

C1 KB/DB 1-Leg RDL Vary 30/side 10s Begin with weight can lift 4-6 times. If you get 7 or more reps on first set, increase weight by 15%.

C2 Double KB/DB Snatch Vary 40 10s Begin with weight can lift 6-8 times. If you get 9 or more reps on first set, increase weight by 5%.

C3 Bench Dips to 90-Degrees (no lower) Vary 55 60s If you get more than 12 consecutive reps with your bodyweight, increase difficulty by adding weight. If you cannot complete a minimum of 5 reps, use assistance of band.

D1 Med Ball Slams 2 AMRAP in 60s

10s

D2 Med Ball Rotations 2 AMRAP in 60s/side

10s

D3 KB/DB Swings 2 AMRAP in 60s

10s First set overhead, second set conventional

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Strength Workout 3

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Thrusters Vary 45 10s Begin with weight can lift 8-10 times. If


A2 KB/DB Bent Over Row Vary 30 10s Begin with weight can lift 3-6 times. If you get 7 or more reps on first set, increase weight by 20%.

A3 1-Arm DB Snatch Vary 25/side 60s Begin with weight can lift 3-5 times. If you get 6 or more reps on first set, increase weight by 20%.

B Alternating 1-Arm KB Swings 1 AMRAP in 3min

10s

C1 1-Leg Glute Bridge w/4s Hold Vary 40 10s Conduct 10 reps each set

C2 KB/DB High Pull Vary 35 10s Begin with weight can lift 6-8 times. If you get 9 or more reps on first set, increase weight by 10%.

C3 TRX Facepull Vary 35 60s Begin with weight can lift 6-8 times. If you get 9 or more reps on first set, increase inversion to add more difficulty.

D1 Wall Slides 1-2 AMRAP in 60s

10s

D2 Burpees w/Tuck Jump 1-2 12 10s D3 Elbow or Straight Arm Crossover 1-2 AMRAP in

60s 10s

24

Strength Workout 4

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Goblet Squat Vary 35 10s Begin with weight can lift 5-7 times. If


A2 KB/DB High Incline DB Bench Press Vary 30 10s Begin with weight can lift 3-6 times. If you get 7 or more reps on first set, increase weight by 15%.

A3 Chin Up Vary 45 60s If you get more than 9 reps with your bodyweight, add weight with a belt. If you cannot perform bodyweight reps, use an assisted machine or band, or use a Pull Down machine.

B1 Partner Plank Push Pull 1 AMRAP 30s/side

10s

B2 Jumps Squats 1 AMRAP in 10s

10s

B3 Push Ups 1 AMRAP in 10s

10s

B4 Cycle Jumps 1 AMRAP in 20s

60s

C1 KB/DB Romanian Deadlift Vary 35 10s Begin with weight can lift 5-7 times. If you get 8 or more reps on first set, increase weight by 20%.

C2 Barbell Bench Press Vary 35 10s Begin with weight can lift 6-8 times. If you get 9 or more reps on first set, increase weight by 25%.

C3 Cable Straight Arm Lat Pulldown Vary 35 60s Begin with weight can lift 6-8 times. If you get 9 or more reps on first set, increase weight by 25%.

D1 Bodyweights Squats 1-2 AMRAP in 120s

10s

D2 Sprinter Sit Ups 1-2 AMRAP in 60s

10s

25

Strength Workout 5

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Push Press Vary 25 10s Begin with weight can lift 3-6 times. If


A2 KB/DB Front Squat Vary 30 10s Begin with weight can lift 3-7 times. If you get 7 or more reps on first set, increase weight by 10%.

A3 KB/DB RDL Vary 35 60s Begin with weight can lift 4-8 times. If you get 7 or more reps on first set, increase weight by 10%.

B1 Externally Rotated Push Ups 1 AMRAP in 60s

10s Plank if unable to conduct push up

B2 Bodyweight Walking Jump Lunges 1 AMRAP in 60s

10s

C1 KB/DB Anterior Loaded Lateral Lunge Vary 40/side 10s Begin with weight can lift 6-10 times. If you get 10 or more reps on first set, increase weight by 15%.

C2 1-Arm KB/DB Floor Press Vary 35/side 10s Begin with weight can lift 6-9 times. If you get 9 or more reps on first set, increase weight by 20%.

C3 KB/DB Kroc Rows Vary 55 10s Begin with weight can lift 12-14 times. If you get 16 or more reps on first set, increase weight by 10%.

D1 KB Swings 1-2 AMRAP in 120s

10s

D2 Imaginary Jump Rope 1-2 AMRAP in 60s

10s

26

Strength Workout 6

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Bulgarian Split Squat Vary 25/side 10s Begin with weight can lift 6 times. If you

get 6 or more reps on first set, increase weight by 10%.

A2 Bodyweight Inverted Row Vary 40 10s If you get more than 13 reps with your bodyweight, add weight with a belt.

A3 KB/DB Squeeze Press Vary 30 60s Begin with weight can lift 10 times. If you get 8 or more reps on first set, increase weight by 20%.

B1 Tuck Jumps 1 AMRAP in 60s

10s

B2 Prone Plank Knees to Chest 1 AMRAP in 60s

10s

C1 Barbell Sumo Deadlift Vary 30 10s Begin with weight can lift 10 times. If you get 8 or more reps on first set, increase weight by 15%.

C2 Seated Cable Row Vary 25 10s Begin with weight can lift 9 times. If you get 7 or more reps on first set, increase weight by 20%.

C3 Parallel Grip Pull-Up Vary 35 60s If you get more than 12 reps with your bodyweight, add weight with a belt.

D1 Crunches 2-3 AMRAP in 90s

10s

D2 Cycle Jumps 2-3 AMRAP in 30s

10s

D3 Band Pullaparts 2-3 AMRAP in 120s

10s

27

Strength Workout 7

ORDER EXERCISE SETS REPS REST NOTES A1 KB/DB Romanian Into Bent Over Row Vary 40 10s Begin with weight can lift 13 times. If


A2 KB/DB Standing Shoulder Press Vary 40 10s Begin with weight can lift 13 times. If you get 9 or more reps on first set, increase weight by 15%.

A3 Plate/DB Lateral Lunge w/Iron Cross Vary 40 60s Begin with weight can lift 13 times. If you get 9 or more reps on first set, increase weight by 20%.

B Imaginary Double Under Jump Rope 1 AMRAP in 60s

10s

C1 KB/DB Incline Press Vary 40 10s Begin with weight can lift 13 times. If you get 6 or more reps on first set, increase weight by 20%.

C2 Pull Ups w/Band (if needed) Vary 40 10s If you can get 13 consecutive reps with your bodyweight, add a belt. If you can’t perform at least 8 reps with bodyweight, replace with pulldowns.

C3 BB Anterior Loaded Front Squat Vary 40 60s Begin with weight can lift 13 times. If you get 11 or more reps on first set, increase weight by 10%.

D Athlete Selected Medium Steady State Metabolic Movements of Choice

1 5-10min

28

Strength Workout 8&9

ORDER EXERCISE SETS REPS REST NOTES A1 Decline Push Up Vary 50 10s If you can get 13 consecutive reps with

your bodyweight, add a vest or plate to your back. If you can’t perform at least 10 reps with your bodyweight, replace with regular push ups.

A2 TRX Inverted Rows Vary 50 10s If you can get 13 consecutive reps with your bodyweight, add a vest or plate to your back. If you can’t perform at least 7 reps with your bodyweight, replace with regular push ups.

A3 KB/DB Bulgarian Split Squat Vary 40 60s Begin with weight can lift 10 times, then increase by 10%

B1 Med Ball Slams 3 AMRAP in 60s

10s

B2 KB/DB Overhead Swings 3 AMRAP in 60s

60s

C1 BB Back Squat Vary 35 10s Begin with weight can lift 12 times. If you get 9 or more reps on first set, increase weight by 10%.

C2 Chin Ups Vary 35 10s If you can get 12 consecutive reps with your bodyweight, add a belt. If you can’t perform at least 7 reps with bodyweight, replace with pulldowns.

C3 Bench Dips to 90 Degrees (no lower) Vary 50 10s If you can get 15 consecutive reps with your bodyweight, add a weight vest. If you can’t perform at least 7 reps, use assistance.

D Athlete Selected Medium Steady State Metabolic Movements of Choice

1 5min

29

On Your Own HIIT Cardio

!Note: You may also use the “Stationary Bike HIIT Workout” for the row machine.!

12-WEEK TRANSFORMATION CHALLENGE Summer Strong, Slim & Sexy!€¦ · 1. Metabolic Resistance...

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Transcript of 12-WEEK TRANSFORMATION CHALLENGE Summer Strong, Slim & Sexy!€¦ · 1. Metabolic Resistance...