Download the 21 Day Transformation Journal (18K PDF)
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Warm Up
As Many Reps As Possible In 5 Minutes (Or 3 Minutes if that is all you have)
25 Jumping Jacks
10 Good Mornings
10 Cossack Squats
5 Hand Release Push-Up Plus (From Knees If Needed)
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Recovery Workout
1:00 Each
High Knees In Place - Low Impact: Marching In Place
(Yes, I know this is movement but I want to get the blood flowing a little before we jump into the recovery workout)
Standing Forward Fold
Kneeling Hip Flexor Stretch Right
Kneeling Hip Flexor Stretch Left
Couch Stretch Right
Couch Stretch Left
Thoracic Rotations (:30 Each Side)
Child's Pose (:20 Each Way)
Scorpions
Seal Stretch
Lay on the ground for as long as needed
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Welcome To Day 1!!
PowerGlutes
Level 1
4 Rounds :30 Each
Alternating Frog Kicks
Plank Alternating Rainbow Kicks From Knees
Bulgarian Split Squat Right
Bulgarian Split Squat Left
Rest
Level 2
4 Rounds :30 Each
Frog Kicks
Plank Alternating Rainbow Kicks
Bulgarian Split Squat Right
Bulgarian Split Squat Left
2nd Position Plie Squats
PHIIT Mom
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 15 Dumbbell Push Press + Max Effort Renegade Row From Knees
EVEN- 15 Dumbbell Deadlifts + Max Effort Jumping Jacks
Level 2
EMOM 10 (Every Minute On The Minute)
ODD- 15 Dumbbell Push Press + Max Effort Renegade Row
EVEN- 15 Dumbbell Deadlifts + Max Effort Dumbbell Jacks
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Summer PowerArms
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 10 Plank Walk Up From Knees + Max Effort Lying “W” Pulses
EVEN- 12 Dumbbell Bicep Curl + Max Effort Alternating Dumbbell Shoulder Press
Level 2
EMOM 10 (Every Minute On The Minute)
ODD- 10 Plank Walk Ups + Max Effort Dumbbell High Row
EVEN- 12 Dumbbell Bicep Curl + Max Effort Alternating Dumbbell Shoulder Press
PHIIT
Level 1
AMRAP 10 (As Many Reps As Possible)
20 Step Skaters (10 Each Way)
10 Burpees (Hands Elevated)
20 Alternating Reverse Lunges (10 Each Side)
20 Plank Jacks
Level 2
AMRAP 10 (As Many Reps As Possible)
20 Skaters (10 Each Way)
10 Burpees
20 Alternating Reverse Dumbbell Lunges (10 Each Side)
20 Plank Jacks
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PowerAbs
Level 1
4 Rounds :30 Each
Shoulder Tap From Knees
Superman + Shoulder Press
Plank Hip Dips From Knees
Scissor Kicks With Bent Knees
Rest
Level 2
4 Rounds :30 Each
Shoulder Taps
Superman + Shoulder Press
Plank Hip Dips
Scissor Kicks
Hollow Rocks
Super PHIIT
Level 1
Every 2:00 For 4 Rounds
8 Squat Thrust + Lateral Double Step
10 Hand Release Push-Ups From Knees
12 Side to Side Step Squat Shuffle
Max Effort Dumbbell Swings
2 Rounds :30 Each
Lateral Hops
Squat Thrust + Jumping Jacks
Level 2
Every 2:00 For 4 Rounds
10 Squat Thrust + Lateral Shuffle
10 Hand Release Push-Ups
12 Side to Side Squat Shuffle
Max Effort Double Dumbbell Swings
2 Rounds :30 Each
Lateral Hops Over The Dumbbell
Squat Thrust + Jumping Jacks
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PowerLegs
Level 1
AMRAP 6 (As Many Reps As Possible)
10 Side Plank Leg Lifts From Knee Right
10 Side Plank Leg Lifts From Knee Left
10 Alternating Seated Leg Lifts
15 Squat Pulses
EMOM 4 (Every Minute On The Minute)
10 Frog Glute Bridges + Squat Hold in Remaining Time
Level 2
AMRAP 6 (As Many Reps As Possible)
10 Side Plank Leg Lifts Right
10 Side Plank Leg Lifts Left
10 Seated Leg Lifts
20 Squat Pulses
EMOM 4 (Every Minute On The Minute)
8 Frog Glute Bridges With Pause + Squat Hold in Remaining Time
Low Impact PHIIT
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 6 Standing Wood Chop Each Side + Max Effort Bear Crawl
EVEN- 10 1/4 Squat with Side Leg Kick + Max Effort Alternating Hang Dumbbell Snatches
Level 2
EMOM 10 (Every Minute On The Minute)
ODD- 6 Standing Dumbbell Wood Chop Each Side + Max Effort Bear Crawl
EVEN- 12 Front Rack Dumbbell Squat + Max Effort Alternating Hang Dumbbell Snatches
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PHIIT Strength- Total Body With PowerAbs
Upper Body
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 10 Dumbbell Floor Press + 10 Dumbbell Bent Over Row
EVEN- 8 Close Grip Push-Up From Knees + 16 Alternating Tuck Ups
Level 2
EMOM 10 (Every Minute On The Minute)
ODD- 10 Dumbbell Floor Press + 10 Dumbbell Bent Over Row
EVEN- 8 Close Grip Push-Up + 20 Alternating V-Ups
Lower Body
Level 1
AMRAP 10 (As Many Reps As Possible)
8 Split Squats Each Side
12 Glute Bridges
6 Single Leg Dumbbell Romanian Deadlifts Each Side
15 Floor Thrusters
Level 2
AMRAP 10 (As Many Reps As Possible)
8 Dumbbell Split Squats Each Side
12 Dumbell Glute Bridges
6 Single Leg Dumbbell Romanian Deadlifts Each Side
20 Floor Thrusters
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Recovery Workout
1:00 Each
High Knees In Place - Low Impact: Marching In Place
(Yes, I know this is movement but I want to get the blood flowing a little before we jump into the recovery workout)
Standing Forward Fold
Kneeling Hip Flexor Stretch Right
Kneeling Hip Flexor Stretch Left
Couch Stretch Right
Couch Stretch Left
Thoracic Rotations (:30 Each Side)
Child's Pose (:20 Each Way)
Scorpions
Seal Stretch
Lay on the ground for as long as needed
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PowerLegs
Level 1
1:45 on Rest :15 For 5 Rounds
15 2nd Position Calf Raises
12 Good Mornings
9 Side Lying Inner Leg Lifts
Max Effort Narrow Stance Squats
Level 2
1:45 on Rest :15 For 5 Rounds
20 2nd Position Calf Raise Pulses
12 Good Mornings (can add a dumbbell for more of a challenge)
9 Side Lying Inner Leg Lifts
Max Effort Narrow Stance Squat Jumps
PHIIT
Level 1
AMRAP 9 (As Many Reps As Possible)
4 Renegade Rows From Knees
8 Hand Release Push-Ups From Knees
12 Dumbbell Deadlifts
16 Lateral Hops (or Steps for low impact)
Then 1:00 Max Effort Renegade Row From Knees + Deadlift
Level 2
AMRAP 9 (As Many Reps As Possible)
4 Renegade Rows Each Side
8 Hand Release Push-Ups
12 Dumbbell Deadlifts
16 Lateral Hops Over The Dumbbell
Then 1:00 Max Effort Renegade Row + Deadlift
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PowerAbs
Level 1
AMRAP 10 (As Many Reps As Possible)
6 Floor Thrusters + Shoulder Taps From Knees
6 Side Tuck-Ups Each Side
12 Bent Knee Hollow Lifts
12 Superman Lifts
Level 2
AMRAP 10 (As Many Reps As Possible)
10 Floor Thrusters + Shoulder Taps
10 Side V-Ups Each Side
15 Hollow Body Lifts
15 Superman Rocks
PHIIT Mom
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 12 Single Dumbbell Sumo Deadlift High Pull + Max Effort Lateral Lunges
EVEN- 12 Pop Squats + Max Effort Alternating 1- Arm Devils Press
Level 2
EMOM 5 (Every Minute On The Minute)
ODD- 15 Double Dumbbell Sumo Deadlift High Pull + Max Effort Dumbbell Lateral Lunges
EVEN- 15 Squat Jacks + Max Effort Devils Press
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PowerArms
Level 1
4 Rounds :30 Each
3 Lower Half Hammer Curls + 3 Upper Half Hammer Curls
Push-Up Hold Just Below Top From Knees
Lateral Over Unders
Half Triangle Push-Ups
Rest
Level 2
4 Rounds :30 Each
3 Lower Half Hammer Curls + 3 Upper Half Hammer Curls
Push-Ups Hold in Bottom
Dumbbell Lateral Raises
Triangle Push-Ups
Bent Over Dumbbell High Row
Low Impact PHIIT
Level 1
3 Rounds
AMRAP 3 (As Many Reps As Possible)
8 ¼ Reverse Lunges With High Kick Each Side
8 Dumbbell Plank Pull Through Each Way From Knees
8 Alternating Dumbbell Swing Each Side
Rest :30
Level 2
3 Rounds
AMRAP 3 (As Many Reps As Possible)
8 Dumbbell Reverse Lunges With High Kick Each Side
8 Dumbbell Plank Pull Through Each Way
8 Alternating Dumbbell Swing Each Side
Rest :30
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PowerGlutes
Level 1
AMRAP 10 (As Many Reps As Possible)
10 Glute Bridges
10 Kick Backs Each Side
8 3 Lunge Pulses + Stand Each Side
Level 2
AMRAP 10 (As Many Reps As Possible)
10 Glute Bridge Marches
10 Kick Backs From Table Top Each Side
8 3 Lunge Pulses + Knee Lift Each Side
SuperPHIIT
Level 1
AMRAP 8 (As Many Reps As Possible)
10 Dumbbell Goblet Squats
8 Dumbbell Romanian Deadlift
10 Plank Toe Touch
8 Alternating Dumbbell Row Each Side
8 Vertical Jumps
AMRAP 2 1, 2, 3, 4, etc. of each
Dumbbell Hang Power Clean
Dumbbell Thruster (1 Dumbbell)
Level 2
AMRAP 8 (As Many Reps As Possible)
10 Dumbbell Front Rack Squats
8 Dumbbell Romanian Deadlift
3 Wall Walks
8 Alternating Dumbbell Row Each Side
8 Vertical Jumps
AMRAP 2 1, 2, 3, 4, etc. of each
Dumbbell Hang Power Clean
Dumbbell Thruster (2 Dumbbells)
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PHIIT Strength- Total Body With PowerAbs
Level 1
AMRAP 7 (As Many Reps As Possible)
8 Bulgarian Split Squats Each Side
6 Alternating Dumbbell Curtsy Lunge Each Side (1 Dumbbell)
12 Clapping Single Leg Tuck Ups
EMOM 3 (Every Minute On The Minute)
6 Dumbbell 1- Leg Romanian Deadlift Each Side (1 Dumbbell)
30 Mountain Climbers
Level 2
AMRAP 7 (As Many Reps As Possible)
8 Dumbbell Bulgarian Split Squats Each Side
6 Alternating Dumbbell Curtsy Lunge Each Side (2 Dumbbells)
16 Clapping Single Leg V Ups
EMOM 3
6 Dumbbell 1- Leg Romanian Deadlift Each Side (2 Dumbbells)
30 Extreme Mountain Climbers
Level 1
Every 2:00 For 3 Rounds
5 Tempo Single Arm Dumbbell Row (3 second lower)
6 Alternating Dumbbell Floor Press Each Side
8 Reverse Flies
Max Effort Plank To Extended Plank From Knees
EMOM 4 (Every Minute On The Minute)
8-10 Close Grip Push-Up From Knees + 10 Reverse Crunches
Level 2
Every 2:00 For 3 Rounds
5 Tempo Single Arm Dumbbell Row (3 second lower)
6 Alternating Dumbbell Floor Press Each Side
8 Reverse Flies
Max Effort Plank To Extended Plank
EMOM 4 (Every Minute On The Minute)
10-12 Close Grip Push-Up + 12 Reverse Crunches
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Recovery Workout
1:00 Each
High Knees In Place - Low Impact: Marching In Place
(Yes, I know this is movement but I want to get the blood flowing a little before we jump into the recovery workout)
Standing Forward Fold
Kneeling Hip Flexor Stretch Right
Kneeling Hip Flexor Stretch Left
Couch Stretch Right
Couch Stretch Left
Thoracic Rotations (:30 Each Side)
Child's Pose (:20 Each Way)
Scorpions
Seal Stretch
Lay on the ground for as long as needed
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PowerArms
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 10 Plank Press Up From Knees + Max Effort Downward Dog Hold
EVEN- 6 Dumbbell Curl With 3 second negative (1 Dumbbell) + Max Effort Dumbbell Shoulder Press
Level 2
EMOM 10 (Every Minute On The Minute)
ODD- 10 Plank Press Ups + Max Effort Handstand Hold
EVEN- 6 Dumbbell Curl With 3 second negative (2 Dumbbells) + Max Effort Dumbbell Shoulder Press
PHIIT Mom
Level 1
AMRAP 10 (As Many Reps As Possible)
8 Single Arm Dumbbell Deadlifts Each Side
16 Jumping Jacks
8 Single Arm DB Row From T Position Assisted Each Side
16 Side To Side Floor Thrusters
Level 2
AMRAP 10 (As Many Reps As Possible)
8 Single Arm Dumbbell Deadlifts Each Side
16 Dumbbell Jacks
8 Single Arm DB Row From T Position Unassisted Each Side
16 Side To Side Floor Thrusters
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PowerGlutes
Level 1
Every 1:45 Rest :15 for 4 Rounds
8 Plank Alternating Rainbow Kicks From Knees Each Side
8 Fire Hydrants Each Side
12 Curtsy Lunge Pulses Each Side
Max Effort 2nd Position Plie Squat Hold
Then 1:00 Max Effort 3 Lunge Pulses + 3 Curtsy Lunge Pulses Right
Then 1:00 Max Effort 3 Lunge Pulses + 3 Curtsy Lunge Pulses Left
Level 2
Every 2:00 for 4 Rounds
8 Plank Rainbow Kicks Each Side
8 Fire Hydrants From Table Top Each Side
12 Curtsy Lunge Pulses Each Side
Max Effort 2nd Position Plie Squat Hold
Then 1:00 Max Effort 5 Lunge Pulses + 5 Curtsy Lunge Pulses Right
Then 1:00 Max Effort 5 Lunge Pulses + 5 Curtsy Lunge Pulses Left
Low Impact PHIIT
Level 1
EMOM 10 (Every Minute On The Minute)
ODD- 6 Dumbbell Renegade Row From Knees Each Side + Max Effort Dumbbell Push Press
EVEN- 12 Side To Side Step Squat Shuffle (¼ Squat if needed) + Max Effort Hands Elevated Push-Ups (or from knees)
Level 2
EMOM 10 (Every Minute On The Minute)
ODD- 6 Dumbbell Renegade Rows Each Side + Max Effort Dumbbell Push Press
EVEN- 12 Dumbbell Side To Side Step Squat Shuffle + Max Effort Feet Elevated Push-Ups
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PowerAbs
Level 1
EMOM 5 (Every Minute On The Minute)
3 Rolling Tuck Ups Each Way + Max Effort Plank Walkouts From Knees
EMOM 5 (Every Minute On The Minute)
30 Crossbody Mountain Climbers + Max Effort Bent Knee Flutter Kicks
Level 2
EMOM 5 (Every Minute On The Minute)
3 Rolling V-Ups Each Way + Max Effort Plank Walkouts
EMOM 5 (Every Minute On The Minute)
30 Crossbody Mountain Climbers + Max Effort Flutter Kicks
Super PHIIT
Level 1
AMRAP 5 (As Many Reps As Possible)
8 Dumbbell Hang Cleans
8 Dumbbell Front Rack Squats
16 Lateral Hops (or steps for low impact)
AMRAP 3 (As Many Reps As Possible)
3 Half Wall Walks (6 Plank To Downward Dog Toe Taps)
8 Alternating Lunges With A Twist
Then AMRAP 2 1, 2, 3, 4, etc.
Dumbbell Snatches on each arm
Level 2
AMRAP 5 (As Many Reps As Possible)
8 Dumbbell Hang Cleans
8 Dumbbell Front Rack Squats
16 Lateral Hops Over A Dumbbell
AMRAP 3 (As Many Reps As Possible)
2 Wall Walks
8 Alternating Dumbbell Lunges With A Twist
Then AMRAP 2 1, 2, 3, 4, etc.
Dumbbell Snatches on each arm
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PowerLegs
Level 1
4 Rounds :30 Each
Alternating Seated Leg Lifts With A Pause
Glute Bridges
Side Plank Leg Lifts From Knees Right
Side Plank Leg Lifts From Knees Left
Cossack Squats
Level 2
4 Rounds :30 Each
Seated Leg Lifts With A Pause
1-Leg Glute Bridges (alternate legs each round)
Side Plank Leg Lifts Right
Side Plank Leg Lifts Left
Cossack Squat Slides
PHIIT
Level 1
AMRAP 5 1, 2, 3, etc.
Squat Thrust + Knee To Elbow
Dumbbell Thrusters (1 Dumbbell)
AMRAP 5 (As Many Reps As Possible)
6 1- Arm Devils Press
12 Step Skaters Each Way
Level 2
AMRAP 5 1, 2, 3, etc.
Spiderman Burpees
Dumbbell Thrusters
AMRAP 5 (As Many Reps As Possible)
6 Devils Press
12 Skaters Each Way
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PHIIT Strength- Total Body With PowerAbs
Level 1
:45 Dumbbell Curl To Press (1 Dumbbell)
Rest :15
Then EMOM 8
ODD- 6 Tempo Dumbbell Floor Press (3 seconds on the way down) + 6 Dumbbell Front Raise to Lateral Raise
EVEN- 10 Bent Over Dumbbell Row With 2 second Pause + Max Effort Floor Thruster + Shoulder Taps From Knees
1:00 Dumbbell Curl To Press (1 Dumbbell)
Level 2
:45 Dumbbell Curl To Press (2 Dumbbells)
Rest :15
Then EMOM 8
ODD- 6 Tempo Dumbbell Floor Press (3 seconds on the way down) + 6 Dumbbell Front Raise to Lateral Raise
EVEN- 10 Bent Over Dumbbell Row With 2 second Pause + Max Effort Floor Thruster + Shoulder Taps
Then 1:00 Dumbbell Hammer Curl To Press (2 Dumbbells)
Level 1
:45 Wall Sit
Rest :15
Then Every 2:00 For 4 Rounds
6 Dumbbell Split Squats Right
6 Bodyweight Split Squats Right
6 Dumbbell Split Squats Left
6 Bodyweight Split Squats Left
10 Dumbbell Romanian Deadlifts
15 Bent Knee Hollow Rocks
Then :45 Wall Sit
Level 2
:45 Weighted Wall Sit
Rest :15
Then Every 2:00 For 4 Rounds
6 Dumbbell Split Squats Right
6 Bodyweight Split Squat Jumps Right
6 Dumbbell Split Squats Left
6 Bodyweight Split Squat Jumps Left
10 Dumbbell Romanian Deadlifts
20 Hollow Rocks
Then 1:00 Weighted Wall Sit
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Recovery Workout
1:00 Each
High Knees In Place - Low Impact: Marching In Place
(Yes, I know this is movement but I want to get the blood flowing a little before we jump into the recovery workout)
Standing Forward Fold
Kneeling Hip Flexor Stretch Right
Kneeling Hip Flexor Stretch Left
Couch Stretch Right
Couch Stretch Left
Thoracic Rotations (:30 Each Side)
Child's Pose (:20 Each Way)
Scorpions
Seal Stretch
Lay on the ground for as long as needed
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