The Total Body Transformation Finale

Hi friends,

The final four weeks are upon you. The final Core Training workout of your 12 week Transformation is here!

28 days left! Are you going to let the holidays have a negative effect on your permanent change?

This one is only for the serious at heart!

Good luck and keep me posted on all your success!

Core Workout A:

Superset 1:

A1: SB Push up w/ Knee Tuck

12-15 reps

A2: Single Leg Stability Ball Curl

8-10 reps (per side)

*Rest 60sec between sets, repeat 4 sets

Superset 2:

A3: Bulgarian Split-Squat

10 reps (per side)

A4: DB Squat & Press

8-10 reps

*Rest 90sec between sets, repeat 4 sets

Superset 3:

A5: DB Renegade Row w/ Press

8 reps (per side)

A6: DB Forward Lunge Curl & Press

8-10 reps (per side)

*Rest 90sec between sets, repeat 4 sets

CORE CIRCUIT A:

A1: DB Jump Squat

A2: DB or Kettlebell Swing

*Perform as many sets of 12reps as possible in 10 minutes

CORE WORKOUT B:

Superset 1:

B1: DB Squat & Press

10-12 reps

B2: Stability Ball Jackknife

20-30 reps

*Rest 60sec between sets, repeat 4 sets

Superset 2:

B3: Single Leg Squat

6-8 reps (per side)

B4: DB or Kettlebell Swing

12-15 reps

*Rest 60sec between sets, repeat 4 sets

Superset 3:

B5: DB Renegade Row w/ Push-up

10 reps

B6: DB Squat Curl & Press

12 reps

*Rest 60sec between sets, repeat 4 sets

CORE CIRCUIT B:

B1: Stability Ball Push-up w/ Jackknife

B2: DB Lunge & Press

*Perform as many sets of 12reps as possible in 10 minutes

Alternate between Core Workout A and B. To better simplify you program follow this four week schedule to keep you on the fast track to success.

To access your Interval A and B workouts go here

http://coretrainingforwomen.blogspot.com/2008/11/3-fat-burning-intervals.html

Week One and Three:

Day 1: CORE WORKOUT A with CORE CIRCUIT A. Finish with Interval A.

Day 2: 30 minutes of activity or Interval A.

Day 3: CORE WORKOUT B with CORE CIRCUIT B. Finish with Interval B.

Day 4: 30 minutes of activity or Interval B.

Day 5: CORE WORKOUT A with CORE CIRCUIT A. Finish with Interval A.

Day 6: Rest or 30 minutes activity or Interval A.

Day 7: FOOD PREPERATION

Week Two and Four:

Day 1: CORE WORKOUT B with CORE CIRCUIT B. Finish with Interval B.

Day 2: 30 minutes of activity or Interval B.

Day 3: CORE WORKOUT A with CORE CIRCUIT A. Finish with Interval A

Day 4: 30 minutes of activity or Interval A.

Day 5: CORE WORKOUT B with CORE CIRCUIT B. Finish with Interval B.

Day 6: Rest or 30 minutes of activity or Interval B.

Day 7: FOOD PREPARATION

* An increase in resistance should be expected from Weeks One to Three and Weeks Two to Four. Ex. if you are using 8 lbs. dumbbells for 12 reps on Week One, you will increase to 10 lbs. dumbbells for 12 reps on Week Three.

Good Luck,

Tyler English, NASM-PES, CPT