THE TRANSFORMATION CENTER

WEEK TEN - IN GYM

DAY 64

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

SQUATS

[With Dumbbells-medium weight] 3 sets. 15 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

LEG EXTENSIONS

[Seated Machine] 3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

STIFF-LEG DEADLIFT

[With Barbell] 3 sets. 15 reps.  Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

HAMSTRING CURLS

[Seated Machine] 3 sets. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

BICYCLE HOLD SERIES

[On Floor] 3 rounds. 5-10 reps.  Do not let momentum take over. Focus on extending your leg for full range of motion. *Take your heart rate after the 3rd set.

SIDE CRUNCHES

[On Floor]  Take your time and squeeze. 25 reps each side. *Take your heart rate after the 3rd set.

PLANK

[On Toes or Knees]  3 sets. Hold each set for 30-45 seconds. Rest 60 seconds between each set of reps. *Take your heart rate after the 3rd set.

STRETCH SERIES

[On The Floor]  This is a lower body stretch series targeting Glutes, Hamstrings & Inner Thigh.

DAY 65

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

DAY 66

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

BENCH PRESS

[On Bench with Dumbbells]  3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

CHEST FLYES

[On Bench with Dumbbells]  3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

SHOULDER PRESS

[Seated with Dumbbells] 3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

THUMBS DOWN SIDE LATERAL RAISES

[With Dumbbells] 3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

BICEPS CURLS

[With Dumbbells] 3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

HAMMAR BICEPS CURLS

[With Dumbbells] 3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS OVERHEAD EXTENSION

[With a heavy Dumbbell] 3 sets.  12-20 reps.  Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

TRICEPS DIPS

WRONG form video:

CORRECT form video:

[Off a Bench] 3 sets.  12-20 reps.  Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

DAY 67

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

DAY 68

WARM UP

Warming up loosens your muscles and lowers the chance of injuries.  To warm up, perform the first exercise at a lower speed or intensity for 5-7-minutes, then go into your regular workout.  *Directions: READ EXERCISE INSTRUCTIONS/WATCH VIDEO FOR FORM/PERFORM EXERCISE.

SQUATS

[With Dumbbells-medium weight] 3 sets. 15 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

LEG EXTENSIONS

[Seated Machine] 3 sets. With each set increase the weight.  Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

STIFF-LEG DEADLIFT

[With Barbell] 3 sets. 15 reps.  Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

HAMSTRING CURLS

[Seated Machine] 3 sets. Set #1: 12-20 reps/Set #2: 12-15 reps/Set #3: 8-10 reps. Rest 60 seconds between each set of reps and rest 2 minutes before moving on to the next exercise. *Take your heart rate after the 3rd set and record it in your journal.

BICYCLE HOLD SERIES

[On Floor] 3 rounds. 5-10 reps.  Do not let momentum take over. Focus on extending your leg for full range of motion. *Take your heart rate after the 3rd set.

SIDE CRUNCHES

[On Floor]  Take your time and squeeze. 25 reps each side. *Take your heart rate after the 3rd set.

PLANK

[On Toes or Knees]  3 sets. Hold each set for 30-45 seconds. Rest 60 seconds between each set of reps. *Take your heart rate after the 3rd set.

STRETCH SERIES

[On The Floor]  This is a lower body stretch series targeting Glutes, Hamstrings & Inner Thigh.

DAY 69

CARDIO

[WALKING]  On a Treadmill or Outside.  30 minutes.  This is a brisk walk within your Target Heart Rate Zone (THRZ) *take your heart rate every 2 minutes with your Heart Rate Monitor.  2 minute warm up/2 min cool down-separate from the 30 minutes.

**Following Cardio, View LOWER BODY STRETCH SERIES here:

DAY 70

FREE DAY