THE TRANSFORMATION CENTER

WEEK ELEVEN - IN GYM

DAY 71

NOTE: We are updating. Thank you for your patience during our construction.

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.

INCLINE CHEST PRESS

[On Bench or Stability Ball 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.

BENCH PRESS

[On Bench or Stability Ball 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.

SINGLE SIDE LATERAL RAISES

[With Cable]

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.

BICEPS CURLS

[With EZ Curl Bar]

3 sets. With each set increase the weight slightly.  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.

CONCENTRATION CURLS

[With Dumbbells]

3 sets. 12-15 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.

TRICEPS PRESS DOWN

[With Cable/Rope] 3 sets. Increase weight with each set. 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 DIPS

WRONG form video:

CORRECT form video:

[Off a Bench, Couch, Step, Fireplace Hearth, etc] 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.

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

CARDIO

TREADMILL/ELLIPTICAL/BIKE.  30 minutes 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 72

CARDIO

TREADMILL/ELLIPTICAL/BIKE.  30 minutes 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 73

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] 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.

CURTSEY SQUATS

[With Loaded Bar] 3 sets. 20 reps each set. 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.

SINGLE-LEG DEADLIFT

[With Dumbbells] 3 Sets. 12-20 reps each leg. 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.

GLUTE PRESS

[With Cables or Machine] 3 sets. Increase weight slightly with each set. 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.

TRIPLE CRUNCH

[On Floor] 3 rounds. 10 reps each for upper, middle and lower abs.  Do not let momentum take over. Focus on each area-you can even touch/poke with your hand to remind your brain. *Take your heart rate after the 3rd set.

TOE REACH

[On Floor] 3 Sets. 40 counts (1 count per hand reach). *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.

CARDIO

TREADMILL/ELLIPTICAL/BIKE.  30 minutes 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 74

CARDIO

TREADMILL/ELLIPTICAL/BIKE.  30 minutes 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 75

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.

INCLINE CHEST PRESS

[On Bench or Stability Ball 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.

BENCH PRESS

[On Bench or Stability Ball 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.

SINGLE SIDE LATERAL RAISES

[With Cable] 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.

BICEPS CURLS

[With EZ Curl Bar] 3 sets. With each set increase the weight slightly.  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.

CONCENTRATION

CURLS

[With Dumbbells] 3 sets. 12-15 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.

TRICEPS PRESS DOWN

[With Cable/Rope] 3 sets. Increase weight with each set. 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 DIPS

WRONG form video:

CORRECT form video:

[Off a Bench, Couch, Step, Fireplace Hearth, etc] 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.

CHEST STRETCH

[With Lighter Weight Dumbbells & Stability Ball]  

TRICEPS STRETCH

[On A Stability Ball]  

CARDIO

TREADMILL/ELLIPTICAL/BIKE.  30 minutes 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 76

CARDIO

TREADMILL/ELLIPTICAL/BIKE.  30 minutes 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 77

FREE DAY