THE TRANSFORMATION CENTER

WEEK EIGHT - IN HOME

DAY 50

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 Bands or 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.

WALKING LUNGES

[With Dumbbells by your sides or Hands on Hips-if you do not have space, do Alternating Lunges] 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.

[With Dumbbells by your sides or Hands on Hips-if you do not have space, do Alternating Lunges] 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.

STIFF-LEG DEADLIFT

[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.

HAMSTRING CURLS

[With Stability Ball] 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 FIFTY-ONE

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 FIFTY-TWO

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.

HAMMAR BICEPS CURLS

[With Bands or 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 Bands] 3 sets. With each set increase the weight if possible.  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]  

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.

CHEST FLYES

[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.

THUMBS DOWN SIDE LATERAL RAISES

[With Dumbbells or canned goods] 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 Bands or 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.

DAY FIFTY-THREE

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 FIFTY-FOUR

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 Bands or 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.

WALKING LUNGES

[With Dumbbells by your sides or Hands on Hips-if you do not have space, do Alternating Lunges] 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.

STIFF-LEG DEADLIFT

[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.

HAMSTRING CURLS

[With Stability Ball] 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 FIFTY-FIVE

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 FIFTY-SIX

FREE DAY