8 Weeks to a leaner, stronger, fitter body. Are you up for the challenge?
This program is a blend of weight lifting, metabolic conditioning, core training and cardio. Designed for females specifically, there is additional emphasis placed on training the lower body and Glutes. It can be completed with basic equipment; dumbbells, hip bands and your choice of cardio.
This is 8 weeks of high impact training that gets results.
Is it easy? No... but it is doable. Hard work and consistency are required.
Each week will get progressively harder as you build up and improve, keeping your body guessing and improving.
Stop thinking about the physique you want and start doing something about it. The blueprint is here.. but you've got to take the jump and do the work.
Where will you be in 8 weeks?
A1
Dumbell Incline Press
3 x 10
A2
Chest-Supported DB Row
3 x 10
B1
DB Hang Squat Clean
10, 8, 6, 4, 2
B2
Hand Release Push-Up
2, 4, 6, 8, 10
C1
Tricep Pushdown
3 x 15
C2
Plate Curls
3 x 15
A
Cardio - Intervals
1 x 10:00
B
Crunches (abs)
2 x 20
C
Walk
A
4-Way Dead Bug
2 x 25
B
Hip Thrust
3 x 12
C1
DB Reverse Lunge
3 x 12
C2
Weighted Step-Ups
3 x 12
C3
Russian KB Swing
3 x 12
D1
Glute Kickbacks
3 x 10
D2
Banded Lateral Shuffle
3 x 16
E
Walk
1 x 30:00
A
Cardio
1 x 20:00
B
Plank To Side Plank
2 x 1:00
C
Recovery Walk
1 x 30:00
A
Upper Body Prep/Warm up Series
1 x 1
B
Barbell Romanian Deadlift
3 x 12
C
Lat Pulldown
3 x 12
D1
DB push press
3 x 10
D2
DB Bent Over Row
3 x 10
D3
DB Hammer Curl
3 x 10
D4
DB Lateral Raise
3 x 10
E
Band Pull-Apart
1 x 30
A1
Squat Drops
1 x 20
A2
Cardio - Intervals
1 x 10:00
A3
Squat Drops
1 x 20
B
Recovery Walk
A
Rest
B
Walk
My history as a trainer and an athlete is diverse. I've run boot camps on the sand, trained athletes across various sports (football, MMA), and spent time as a group fitness instructor. My goal is to design the highest level programming for you, to get you to your best self.
Stop thinking about it and start DOING IT! - 8 full weeks of training, guiding you step by step to a stronger, leaner, fitter physique.
Get Lean • Strong • Fit - 8 Week Transformation