Sample Week

One of the most important aspects of toning up, losing weight, and building muscle is LIFTING WEIGHTS. Cardio will burn some calories while you’re doing the cardio. However, nothing will bring you the progress you’re looking for, quicker, than lifting weights. That’s because after a good weightlifting session your body CONTINUES to burn calories all day long, not only while you’re working.

Also, building muscle raises your metabolism. Which means you’ll burn more calories all day everyday even when you’re not working out! During the Transformation Challenge we will lift weights 4 times a week. The 5 th day, and Saturday, will be more cardio focused.

But I don’t want to lift a ton of weight (or maybe I do)?

When we have our lifting workouts you just need to make sure you’re challenging yourself. If 5 pound dumbbells are heavy use those. If you have a 500lb deadlift you will challenge yourself accordingly. It’s all relative to you.

I’ve never lifted weights in my life (or it has been years)?

That’s fine! We will start off slow and make sure everyone (even if you have years of weightlifting experience) is doing the lifts properly before we add weight. We start off slow and will always build weight and/or volume at your own pace so the workout won’t be too easy for too long or too tough too fast.

What if I feel uncomfortable lifting?

That’s completely understandable. We will progress everyone at their own pace. We will never push someone to lift weights they don’t feel comfortable lifting, and we won’t add weight until you have good form. That will make sure you’re always doing movements properly and working the intended muscle groups.

Ok, this all sounds great! What kind of workouts can I expect?

Here is a sample week!

Monday:

Pre Squat Auxiliaries/Movement Primer: 3-5 sets 8 Goblet Squats + 12 Air Squats -rest 1:30-

Strength: Back Squat x12-10-8-12

Circuit: 7:00 max sets of 12/9cal Row + 12 Lunges *advance to Jump Lunges if needed

Tuesday:

Strength: Bench Press x12-10-8-12

Auxiliaries Part 1: 4 sets 12 Ring Rows + 20 Banded Tricep Extensions -rest 1:30- *advance to pull ups if able

Auxiliaries Part 2: 4 sets 8-12 Push Ups + 10 DB Curls

Wednesday:

Strength: Deadlift x12-10-8-12

Abs: 0:30 Plank + 0:30 max effort Sit Ups -rest 1:00-

HIIT Cardio Finisher: Every 3:00 x7 sets: 0.3 Bike Sprint

Thursday:

Strength: Strict Press x12-10-8-12

Auxiliaries: 5 sets 8 Stiff Leg Deadlift + 8 Lunges *weighted if able -rest 2:00-

Optional Lift: Hang Power Snatch 10x3

Prehab/Rehab: Rotator Cuff exercises

Friday:

Cardio: 6 sets 500m Row (*hard pace) + 2:30 Bike (*slow/recovery pace)