Introducing the 8-Week Ultimate Transformation Program for Females: A holistic fitness journey designed to empower and transform both body and mind. This comprehensive program is carefully crafted to help women achieve their fitness goals through a combination of targeted strength training and Low-Intensity Steady State (LISS) cardio sessions.
Program Overview:
Weeks 1-2: Foundation Building
Weeks 3-4: Progressive Strength Training
Weeks 5-6: Sculpt and Define
Weeks 7-8: Peak Performance
A1
Cardio
1 x 5:00
A2
WORLD'S GREATEST STRETCH
1 x 1:00
B
Hip Thrust
10, 10, 8
C
RDL
3 x 10
D
Leg Press
4 x 15
E
DB Shoulder Press
3 x 12
F
Bench Press
3 x 10
G1
Lat Pulldown
3 x 15
G2
Dual Rope Triceps Extension
3 x 15
H
Ab Wheel
3 x MAX
A
Cardio
1 x 30:00
A1
Cardio
1 x 3:00
A2
WORLD'S GREATEST STRETCH
1 x 1:00
B
Shoulder Press
3 x 12
C1
Seated Row
3 x 10
C2
Incline DB Bench Press
3 x 12
D
Low To High Triceps Extension
4 x 33.069
E
Stability Ball Hamstring Curl
4 x MAX
F
Single Leg Donkey Kicks- Cable
3 x 17
G
Leg Extension
3 x 12
A
Cardio
1 x 30:00
A1
Cardio
1 x 3:00
A2
WORLD'S GREATEST STRETCH
1 x 1:00
B
Back Squat
3 x 8
C
Hip Thrust
3 x 8
D1
DB Fly
3 x 17
D2
Lat Pulldown
3 x 12
E
DB Lateral Raise
3 x 12
F
Tricep Rope Pulldowns
4 x 15
G
Single Arm Farmer Walk
4 x 20