Week 11 of the 12-Week Transform To Fit Workout Program! Next week is the last week! I hope you’ve enjoyed it thus far. I always find I’m more motivated when each week the workout changes. I’ve had to do an extremely modified version of most of the program due to my back injury, so once its all better I’ll be doing the program again from the beginning. I’m now starting new physiotherapy treatments that will hopefully get it better once and for all.

OTHER NOTES

If this is your first time seeing the program, I recommend you pop over to Week 1 to read what its all about.

Any questions, please leave a comment at the bottom of this post, and I’ll answer them. But please understand this is not a custom workout, and I won’t be providing modifications.

If you’re dealing with an injury, best to chat with your doctor or therapist about your workout limitations.

If you’re short on time, or a beginner, I’d recommend doing each set 3 times instead of 4. You can also skip the cardio portion completely if you’re short on time as you are getting a cardio blast in each set!

CHECK INS

I’d love for you to check in to tell me and show me your progress! Leave comments below on the week that you’re following, and connect with me on Facebook, Twitter or Instagram, tagging me @busybuthealthy and using the hashtag #T2FIT

WEEK 11 WORKOUTS

Week 11

Monday – Shoulders

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) One-arm lateral raises – 10 reps each arm
Then do upright rows – 20 reps
Cardio Blast: Do 30 seconds of bench hopovers
4 sets

2) Shoulder press machine wide grip – 20 reps
Then do front plate raises  – 20 reps
Cardio Blast: Do 30 seconds of mountain climbers
4 sets

3) Barbell rear delt rows – 20 reps
Then do reverse machine flies – 20 reps
Cardio Blast: Do 30 seconds of box or bench jumps
4 sets

Finisher: Drop set of shoulder press machine (narrow grip) Eg. 10 reps at 15 lbs, then do 10 reps at 12 lbs, then do 10 reps at 10 lbs, then 10 reps at 5 lbs. With little to no rest in between.
1 set

 

Tuesday – Legs/Butt

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) Curtsy lunges – 15 reps per leg
Then do barbell squats – 15 reps (switch between 1 SET wide stance & 1 SET narrow stance) eg. Sets 1,3 – wide. Sets 2,4 – narrow
Cardio Blast: 30 seconds of split lunge jumps
4 sets

2) Lying leg curls – 20 reps
Then do hamstring ball curls – 20 reps
Cardio Blast: 30 seconds of ice skaters
4 sets

3)  Standing hip extensions – 10 reps per leg
Then do single leg cable kickbacks low pulley – 15 reps per leg
Cardio Blast: 30 seconds of dumbbell lunges
4 sets

Finisher: 100 walking lunges
1 set

 

Wednesday – Back/Chest

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) Bent over two-arm dumbbell rows – 20 reps
Then do one-arm dumbbell rows – 10 reps each arm
Cardio Blast: 30 seconds of bench step ups
4 sets

2)  Straight arm pulldowns – 20 reps
Then do wide grip pulldowns  – 20 reps
Cardio Blast: 30 seconds of half burpees
4 sets

3) Incline chest press (wide grip) – 20 reps
Then do chest flies (machine) – 20 reps
Cardio Blast: 30 seconds of jump squats
4 sets

Finisher: Pushups (to failure)
1 set

 

Thursday – Biceps/Triceps

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the weights below.

* Every time it asks for 20 reps unless otherwise noted *, I want you to pick a weight where you can do only 10 reps. Then drop to a lighter weight and finish the last 10 reps.
* Do all the sets in each series before moving onto the next group of exercises.

1) Narrow grip barbell curls – 20 reps
Then do incline dumbbell curls – 20 reps
Cardio Blast: 30 seconds of mountain climbers
4 sets

2) Double bicep cable curls -15 reps
Then do one-arm cable curls  – 10 reps each arm
Cardio Blast: 30 seconds of burpees
4 sets

3) Rope triceps pushdown – 20 reps
Then do seated dips – 20 reps
Cardio Blast: 30 seconds of plank jumps
4 sets

Finisher: 50 overhead triceps extension
1 set

 

Friday – Abs

* Do all the sets in each series before moving onto the next group of exercises.

To Start: 15-20 minutes of interval cardio on your choice of equipment. Stairclimber, stepmill, treadmill, rowing machine, elliptical. Make it difficult to get your heart rate going. Level 10+. If you’re running, do a faster run for 1 minute, and go down to a jog for 1 minute. Then move onto the exercises below.

1) Hanging leg raises – 20 reps
Then do crunches on ball – 20 reps
Cardio Blast: 30 seconds of spider crawls
4 sets

2)  Toe touchers – 20 reps
Then do butt-ups – 20 reps
Cardio Blast: 30 seconds per side of side planks
4 sets

3) Ab crunch machine – 20 reps
Then do decline reverse crunch  – 20 reps
Cardio Blast: 30 seconds of jumping jacks
4 sets

Finisher: 100 bicycle crunches
1 set