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Program Introduction
With one of the most renowned fitness trainers Kris Gethin, this at-home transformation program will build your physique and create a winning mindset for a fitter you!
Workout Overview
In this episode, Kris takes you through an overview of what's in store for the next 12-weeks body transformation training!
The Home Setup
Kris walks us through the ideal home setup, helping you create a safe space for your workouts.
Nutrition Plan
Kris explains the big role nutrition plays in your transformation, along with a dietary routine based on your exercise regime to maximise your results.
Nutrition Plan
Kris explains the big role nutrition plays in your transformation, along with a dietary routine based on your exercise regime to maximise your results.
Supplement Plan
Supplementation is crucial to your fat loss and muscle gain goals, essentially for your performance and energy. Kris talks about supplement rations and benefits to be followed during the program.
Week 1
Push Workout
Let's get started with your first day of this incredible transformation journey. We'll start with a push workout, focusing on our legs, shoulders, chest, triceps and calves for a full body anaerobic session. Equipement Required : Dumbbells, Resistance Band and Chair. Legs : Dumbbell Goblet Squats Banded 1.5 Rep Squats Shoulders : Side Lateral Dumbbell Raises Rear Delt Flys Chest : Floor Dumbbell Press Incline Push Ups Standing Banded Crossovers Bilateral Banded Pushdowns Dumbbell Overhead Extension/French Press Dumbbell Skull Crushers Calves : Seated DB Calf Raises
Pull Workout
Today we'll be starting with a pull workout, a total of 11 different exercises that will help your muscles contract when weight is being pulled towards your body. We'll be focusing on your back, hamstrings, biceps and lower abs. Equipment List : Dumbbells, Resistance Band and Chair/Bench Back : Banded Pulldowns Bent Over Dumbbell Seated Banded Rows Dumbbell Deadlifts Hamstring : Reverse Dumbbell Lunges Dumbbell RDL’s Nordic Hamstring Curls Biceps : Alternating Dumbbell Curls Seated Dumbbell Hammer Curls Dumbbell Drag Curls Lower Abs : Lying Leg Raises
Conditioning Day
Today we shock our body by doing something completely different, that's a full body conditioning. We'll be focusing on 3 different styles EMOM (Every Minute On The Minute), Tabata and Cardio with a twist. Don't think of skipping this, it's absolutely necessary to improve your cardiovascular strength and burn calories to maintain your muscle mass better. Equipment Required : None
Push Workout
For today's workout we return to push workouts on this day, strengthening our shoulders, chest, quads, triceps and calves. Equipment Required : Dumbbells, Resistance Band and Chair. Shoulders : Side Lateral Dumbbell Raises Front Dumbbell Raises Upright Banded Rows Chest : Wide Grip Push Ups Decline Push Ups Quads : Walking Dumbbell Lunges Dumbbell Squats Dumbbell Box Step Triceps : Dumbbell Tricep Kickbacks Lying Dumbbell Skull Crushers Overhead Banded Extension Calves : Standing Dumbbell Calf Raises
Pull Workout
Today is all about stretching those muscles and getting the best out of your back, hamstrings, glutes, biceps and abs with a powerful pull workout. Equipment Required : Dumbbells and Resistance Band. Shoulder Side Lateral Dumbbell Raises Front Dumbbell Raises Upright Banded Rows Chest Wide Grip Push Ups Decline Push Ups Quads Walking Dumbbell Lunges Dumbbell Squats Dumbbell Box Step Triceps Dumbbell Tricep Kickbacks Lying Dumbbell Skull Crushers Overhead Banded Extension Calves Standing Dumbbell Calf Raises
Active Rest & Recovery
Kris introduces you to Active Recovery, with a few important pointers to keep your body fit during the training program.
Active Rest & Revaluate
Kris helps you answer some important questions like, how do you stay in the fat-burning zone? How do you track your progress during this transformation journey.
Week 2
Push Workout
We start this week with 11 different push exercises. We'll be focusing on our legs, shoulders, chest and calves today. Equipment Required : Dumbbells, Resistance Band and Chair Legs : Dumbbell Goblet Squats Banded 1.5 Rep Squats Shoulders : Side Lateral Dumbbell Raises Rear Delt Flys Chest : Floor Dumbbell Press Incline Push Ups Standing Banded Crossovers Bilateral Banded Pushdowns Dumbbell Overhead Extension/French Press Dumbbell Skull Crushers Calves : Seated DB Calf Raises
Pull Workout
We are back to pull workouts, stretching muscles essential in our body movement for improved flexibility in our back, hamstrings, glutes, biceps and lower abs. Equipment Required : Dumbbells, Resistance Band and Chair/Bench. Back : Banded Pulldowns Bent Over Dumbbell Seated Banded Rows Banded + Dumbbell Deadlifts Hamstrings : Reverse Dumbbell Lunges Dumbbell RDL’s Nordic Hamstring Curls Biceps : Alternating Dumbbell Curls Seated Dumbbell Hammer Curls Dumbbell Drag Curls Lower Abs : Lying Leg Raises
Conditioning Day
It's time to shock your body once again with this full body conditioning workout. Let's push it up a notch and give it your best. We'll be doing three style EMOM, Tabata and cardio with a twist. Equipment Required : None
Push Workout
We are almost through with the second week, today we are focusing on a push workout and will be working our shoulders, chest, quads, triceps and calves. Shoulders : Side Lateral Dumbbell Raises Front Dumbbell Raises Upright Banded Rows Chest : Wide Grip Push Ups Decline Push Ups Quads : Walking Dumbbell Lunges Dumbbell Squats Dumbbell Box Step Triceps : Dumbbell Tricep Kickbacks Lying Dumbbell Skull Crushers Overhead Banded Extension Calves : Standing Dumbbell Calf Raises Equipment Required : Dumbbells and Resistance Bands.
Pull Workout
The end of our second week approaches and it's time to find motivation in a pull workout session, focusing on your abdomen, core and back. Equipment Required : Dumbbells and Resistance Band. Back Bent Over Dumbbell Rows Single Arm Banded Pulldowns Straight Arm Banded Pulldowns Banded Face Pulls Hamstrings & Glutes Single Leg Glute Bridges Standing Banded Hamstring Curls Dumbbell RDL with pause Biceps Single Arm Dumbbell Hammer Curls Banded Drag Curls Abs Banded Bicep Curls Dumbbell Russian Twists Plank
Active Rest & Recovery
Let's talk about how to keep moving and make the most of your Active Recovery day. Kris introduces us to the importance of cardio, stretching, and mobility during the program.
Active Rest & Revaluate
We walk through revaluation, as it's essential to keep track of our transformation on a weekly basis. Kris also gives useful mind-body recovery tips to consider.
Week 3
Push Workout
We are into the third week of your transformation, you will be increasing your cardio by 30 minutes. This week we stay on track with 11 push exercises, we'll be training our legs, shoulder, chest, triceps and calves. Equipment Required : Dumbbells, Resistance Band and Chair Legs : Dumbbell Goblet Squats Banded 1.5 Rep Squats Chest : Side Lateral Dumbbell Raises Rear Delt Flys Floor Dumbbell Press Incline Push Ups Standing Banded Crossovers Triceps : Bilateral Banded Pushdowns Dumbbell Overhead Extension/French Press Dumbbell Skull Crushers Calves : Seated DB Calf Raises
Pull Workout
Today's workout is all about our back, hamstrings, biceps and lower abs. Equipment Required : Dumbbells, Resistance Band, Chair/Bench. Back : Single Arm Banded Pulldowns Bent Over Dumbbell Seated Banded Rows Banded + Dumbbell Deadlifts Hamstrings : Reverse Dumbbell Lunges Dumbbell RDL’s Nordic Hamstring Curls Biceps : Alternating Dumbbell Curls Seated Dumbbell Hammer Curls Dumbbell Drag Curls Lower Abs : Lying Leg Raises
Conditioning Day
It's time to challenge your self further with a day of conditioning. Like week one we'll be focusing on three style of cardio EMOM, Tabata and my very own cardio with a twist. I cannot emphasize enough how important is conditioning day for your muscles, if you need to keep getting bigger, leaner, meaner - you need this. Equipment Required : None
Push Workout
We start with our push workout targeting our shoulders, chest, quads, triceps and calves. Equipment Required : Dumbbells, Resistance Bands and Bench. Shoulders : Side Lateral Dumbbell Raises Front Dumbbell Raises Upright Banded Chest : Wide Grip Push Ups Decline Push Ups Quads Walking Dumbbell Lunges Dumbbell Squats Dumbbell Box Step Triceps : Dumbbell Tricep Kickbacks Lying Dumbbell Skull Crushers Overhead Banded Extension Calves : Standing Dumbbell Calf Raises
Pull Workout
Our back, legs, biceps and core is put to work in this final pull workout for the week. Give it your all. Equipment Required : Dumbbells, Resistance Band and Bench. Back : Bent Over Dumbbell Rows Single Arm Banded Pulldowns Straight Arm Banded Pulldowns Banded Face Pulls Hamstrings & Glutes : Single Leg Glute Bridges Standing Banded Hamstring Curls Dumbbell RDL with pause Biceps : Single Arm Dumbbell Hammer Curls Banded Drag Curls Banded Bicep Curls Abs : Dumbbell Russian Twists Plank
Active Rest & Recovery
While we're ending our third week, Kris talks about the importance of cardio through the program, and essentials you could consume for the best results!
Active Rest & Revaluate
Kris discusses macros, and ideas on how to prepare food, along with ways on how to keep track of your progress through the program.
Week 4
Push Workout
In this week's push workout, we begin the last week of our first phase in the push-pull program, targeting legs, and our upper body, to build endurance as we go. Equipment Required : Dumbbells, Resistance Band and Chair. Legs Dumbbell Goblet Squats Banded 1.5 Rep Squats Shoulders Side Lateral Dumbbell Raises Rear Delt Flyes Chest Flat Dumbbell Press Incline Push Ups Standing Banded Crossovers Triceps Bilateral Banded Pushdowns Dumbbell Overhead Extension/French Press Dumbbell Skull Crushers Calves Seated Dumbbell Calf Raises
Pull Workout
Kris talks about keeping up with a conducive environment for our transformation, followed by the pull workout set for our back, legs, biceps and abs. Equipment Required : Dumbbells, Resistance Band, Chair/Bench Back Single Arm Banded Pull Downs Bent Over Dumbbell Rows Seated Banded Rows Banded + Dumbbell Deadlifts Legs Reverse Dumbbell Lunges Dumbbell RDLs Nordic Hamstring Curls Biceps Alternating Dumbbell Curls Seated Dumbbell Hammer Curls Dumbbell Drag Curls Abs Lying Leg Raises
Conditioning Day
We're trying to do as many reps as possible on conditioning day, with a three-part workout comprising EMOM, Tabata and cardio with a twist. Equipment Required : None
Push Workout
We're focusing on the final push workout targeting our shoulders, chest, legs, triceps, and calves. Our goal to power through continues! Equipment Required : Dumbbells, Resistance Band, Chair/Bench Shoulders Side Lateral Dumbbell Raises Front Dumbbell Raises Upright Banded Rows Chest Wide Grip Push Ups Decline Push Ups Legs Walking Dumbbell Lunges Dumbbell Squats Dumbbell Box Step Ups Triceps Dumbbell Tricep Kickbacks Lying Dumbbell Skull Crushers Overhead Banded Extension Calves Standing Dumbbell Calf Raises
Pull Workout
With reminders on how important our form is during reps, Kris pushes us to work on our final week of pull workouts, targeting our back, legs, biceps and abs. Equipment Required : Dumbbells, Resistance Band, Bench Back Bent Over Dumbbell Rows Single Arm Banded Pull Downs Straight Arm Banded Pull Downs Banded Face Pulls Legs Single Leg Glute Bridges Standing Banded Hamstring Curls Dumbbell RDL with pause Biceps Single Arm Dumbbell Hammer Curls Banded Drag Curls Banded Bicep Curls Abs Dumbbell Russian Twists Plank
Active Rest & Recovery
Kris takes us through fixes in our daily activity that contribute to achieving the best results through our workouts, while encouraging the daily cardio routine.
Active Rest & Revaluate
Kris discusses cutting macros and calories, and the benefits of it in your progress through the program. He also urges us to keep track of our progress.
Week 5
Legs & Calves
We're changing the schedule around from week 5 to 8, where we're focusing more on body parts, straight up. Let's put those legs and calves to work! Equipment Required : Dumbbells, Resistance Band, Chair, Bench Single Leg Box Squats Goblet Squats Pause Bulgarian Split Squat Single Leg Glute Bridges Single Leg Banded Hamstring Curls Seated Single Leg Calf Raises
Chest & Abs
You've got to push yourself, and build strength in your chest and abs through a series 7 hardcore routines. It's time for a power workout for your core! Equipment Required : Dumbbells, Resistance Band, Chair/Bench Clap Push Ups Decline Push Ups Flat Dumbbell Press Standing Banded Crossovers Banded Push Ups Lying Leg Raises Bicycle Kicks
Back
It's the middle of the week and we're hitting the back today. We are targeting a large muscle group in our upper and lower back areas and more. Equipment Required : Dumbbells, Resistance Band, Chair Banded Lat Pulldowns Bilateral Bent Over Dumbbell Rows Reverse Grip Bent Over Banded Rows Seated Banded Rows Straight Arm Pulldowns Banded Deadlifts.
Shoulders & Calves
We're going to stretch the muscles in our shoulders and calves on day 4, with 60 seconds of rest between seven sweat-breaking sets! Equipment Required : Dumbbells, Resistance Band, Chair/Bench Arnold Press Single Arm Side Lateral Dumbbell Raises Dumbbell Shoulder Press Front Banded Raises Rear Delt Flyes Dumbbell Shrugs Standing Single Leg 1.5 rep Calf Raises
Arms & Abs
On the last day the week, we're going to give it our all by warming up adequately, getting into some routines to build our core, and activate our arm muscles. Equipment Required : Dumbbells, Resistance Band, Chair Close Grip Banded Pushdowns Dumbbell Skullcrushers Single Arm Overhead Band Extensions Dumbbell Bicep Curls Seated Alternating Dumbbell Curls Banded Bicep Curls Russian Twists Alternating Knees to Elbow
Active Rest & Recovery
On this day of Active rest and recovery, Kris talks about accountability and getting the right foods & supplements to keep your body in the perfect condition.
Active Rest & Revaluate
Kris advises us how to make sure we keep track of our progress, and keep up with the right measures to power through the program.
Week 6
Legs & Calves
It's a new week, and we're increasing cardio slowly to 45 mins, with exercises focusing on our hamstrings, thighs, calves and hips Equipment Required : Dumbbells, Resistance Band, Chair, Bench Single Leg Box Squats Goblet Squats Pause Bulgarian Split Squat Single Leg Glute Bridges Single Leg Banded Hamstring Curls Seated Single Leg Calf Raises
Chest & Abs
We've got a rigorous day 2 of chest and calves, tightening that core and sculpting our chest, arms and back while we're at it. Let's go! Equipment Required : Dumbbells, Resistance Band, Chair/Bench Clap Push Ups (regress to an explosive contraction if unable) Decline Push Ups Flat Dumbbell Press Standing Banded Crossovers Banded Push Ups Lying Leg Raises (don't let your heels touch the floor) Bicycle Kicks
Back
Today we're going straight for the dumbells with exercises and routines focusing on our back and shoulders Equipment Required : Dumbbells, Resistance Band, Chair Banded Lat Pulldowns Bilateral Bent Over Dumbbell Rows Reverse Grip Bent Over Banded Rows Seated Banded Rows Straight Arm Pulldowns Banded Deadlifts
Shoulders & Calves
It's time for shoulder presses and calf raises to work those targeted areas. Let's lift those weights and give those calves a solid workout today. Equipment Required : Dumbbells, Resistance Band, Chair/Bench Arnold Press Single Arm Side Lateral Dumbbell Raises Dumbbell Shoulder Press Front Banded Raises Rear Delt Flyes Dumbbell Shrugs Standing Single Leg 1.5 rep Calf Raises
Arms & Abs
Today, we learn how to maintain constant tension and build muscle strength through our daily exercise routines, as well as push our arms and work our core. Equipment Required : Dumbbells, Resistance Band, Chair Close Grip Banded Pushdowns Dumbbell Skullcrushers Single Arm Overhead Band Extensions Dumbbell Bicep Curls Seated Alternating Dumbbell Curls Banded Bicep Curls Russian Twists Alternating Knees to Elbow
Active Rest & Recovery
We continue cardio as usual. Kris explains the benefits of getting in direct sunlight, and the need for activity even on rest days.
Active Rest & Revaluate
We assess the changes in macros and exercises, gauging how effectively our bodies are responding to the program on the concluding day of week 6.
Week 7
Legs & Calves
It's week 7! Our steady increase of cardio is pushing our lactate thresholds, and we're diving head-first into legs and calves today. Let's get started! Equipment Required : Dumbbells, Resistance Band, Chair, Bench Single Leg Box Squats. Goblet Squats. Pause Bulgarian Split Squat. Single Leg Glute Bridges Single Leg Banded Hamstring Curls Seated Single Leg Calf Raises
Chest & Abs
Focusing on quality workouts every single day over quantity, we head into one of our favourite days of the week with chest and ab workouts. Equipment Required : Dumbbells, Resistance Band, Chair Clap Push Ups Decline Push Ups Flat Dumbbell Press Standing Banded Crossovers Banded Push Ups Lying Leg Raises Bicycle Kicks
Back
It's back day! Kris brings our attention to the rest-pause principle and using it for exercises, pushing our limits until we've utilized our energy effectively. Equipment Required : Dumbbells, Resistance Band, Chair Banded Lat Pulldowns Bilateral Bent Over Dumbbell Rows Reverse Grip Bent Over Banded Rows Seated Banded Rows Straight Arm Pulldowns Banded Deadlifts
Shoulders & Calves
We discuss fuelling workouts with a healthier lifestyle by eating & sleeping right, along with staying hydrated. Let's continue with shoulder and calf routines. Equipment Required : Dumbbells, Resistance Band, Chair, Bench and a wooden block/small platform Arnold Press Single Arm Side Lateral Dumbbell Raises Dumbbell Shoulder Press Front Banded Raises Rear Delt Flyes Dumbbell Shrugs Standing Single 1.5 rep Calf Raises
Arms & Abs
We work on abs and arms today. Kris encourages us to stay motivated by being accountable for the hours we put in. Equipment Required : Dumbbells, Resistance Band, Chair, Bench Close Grip Banded Pushdowns Dumbbell Skullcrushers Single Arm Overhead Band Extensions Dumbbell Bicep Curls Seated Alternating Dumbbell Curls Banded Bicep Curls Russian Twists Alternating Knees to Elbow
Active Rest & Recovery
We have to stick to the plan! We will see our best results if we keep our diets and timings in check. Be proud of what you're doing! Let's wrap the week up.
Active Rest & Revaluate
It's the last day of week 7, and we're going to evaluate what we've done so far! Keep looking for ways to put more effort and time into aspects of your workout.
Week 8
Legs & Calves
You know what it takes to transform your physique! In our 8th week, we're going to push even harder, increasing cardio and intensity for our legs & calves. Equipment Required : Dumbbells, Resistance Band, Chair, Bench Single Leg Box Squats Goblet Squats Pause Bulgarian Split Squat Single Leg Glute Bridges Single Leg Banded Hamstring Curls Seated Single Leg Calf Raises
Chest & Abs
We're on day 2 of week 8, working on chest and abs, with exercises we've been doing. Time to stay focused on posture, and the alignment of your body. Equipment Required : Dumbbells, Resistance Band, Chair Clap Push Ups Decline Push Ups Flat Dumbbell Press Standing Banded Crossovers Banded Push Ups Lying Leg Raises Bicycle Kicks
Back
Let's get to today's back workout, doing as many reps as we can till failure point, and increasing the intensity in the exercises to increase resistance. Equipment Required : Dumbbells, Resistance Band, Chair Banded Lat Pulldowns Bilateral Bent Over Dumbbell Rows Reverse Grip Bent Over Banded Rows Seated Banded Rows Straight Arm Pulldowns Banded Deadlifts
Shoulders & Calves
It's shoulder and calf time. We're pushing extra hard with weight and repetitions, targeting muscle groups around our shoulders, and calves. Equipment Required : Dumbbells, Resistance Band, Chair, Bench and a wooden block/small platform Arnold Press Single Arm Side Lateral Dumbbell Raises Dumbbell Shoulder Press Front Banded Raises Rear Delt Flyes Dumbbell Shrugs Standing Single 1.5 rep Leg Calf Raises
Arms & Abs
Accountability can help us achieve our fitness goals, and Kris urges us to try it! We're focusing on our arms and core today, so join in on this intense session. Equipment Required : Dumbbells, Resistance Band, Chair, Bench Close Grip Banded Pushdowns Dumbbell Skullcrushers Single Arm Overhead Band Extensions Dumbbell Bicep Curls Seated Alternating Dumbbell Curls Banded Bicep Curls Russian Twists Alternating Knees to Elbow
Active Rest & Recovery
This week in active rest, we're going to implement recovery strategies with cardio, regulating our metabolism, and the benefits of sleep optimization.
Active Rest & Revaluate
It's time to evaluate our past week before we move into a new one! We're going to change our diet around a bit, making changes in our carb and protein intake.
Week 9
DTP - Legs & Calves
Welcome to week 9. We're changing things up this week with what's called the Dramatic Transformation Principle, getting your body to operate at its optimum! We start with focusing on our legs & calves. Equipment Required : Dumbbells, Chair Dumbbell Split Squats: Dumbbell Walking Lunges Dumbbell RDL's Dumbbell Seated Calf Raises
DTP - Chest
For the next four weeks, we're going to focus on DTP. Today is chest day, and we're targeting our chest, arms and back muscle groups in the upper body. Equipment Required : Resistance band, Chair Decline Banded Push Ups Standing Banded Crossover Chair Dips
DTP - Back
We're getting into a full-back workout with today's DTP regime, and we're reminded to focus on the quality of our steps and exercises to get the best results. Equipment Required : Dumbbell, Resistance Band Bent Over Dumbbell Rows: Banded Pulldowns: Straight Arm Banded Pulldowns
DTP - Shoulders & Abs
Feel your confidence, keep your core tight, and power through these shoulder and core workouts to achieve strength in your shoulders and abs. Equipment Required : Dumbbell, Chair Dumbbell Shoulder Press Seated Dumbbell Side Raises Crunches Lying Leg Raises
DTP - Arms & Calves
We're running into what we call a Superset, so get ready to work those arms and calves without pauses and breaks. Let's get to this! Equipment Required : Dumbbell, Resistance Band Banded Pushdowns & Alternating Dumbbell Curls Superset Overhead Dumbbell Extensions & Bilateral Dumbbell Curls Superset Close Grip Banded Push Ups Toes Inwards Standing Dumbbell Calf Raises
Active Rest & Recovery
We end our first week of DTP with Active Rest on day 6! We're reminded to keep moving forward and stay strong mentally, just like our bodies feel transformed.
Active Rest & Revaluate
Today, we're evaluating how far we've gone with this week to track our progress. We discuss the benefits of stretching and different active recovery methods.
Week 10
DTP - Legs & Calves
We're in week 2 of DTP, and we're back to legs and calves, changing the set of our exercises to challenge the muscles from different angles. Equipment Required : Dumbbell, Resistance Band, Bench Dumbbell Goblet Squats Dumbbell Walking Lunges Standing Banded Hamstring Curls Toes Outwards Dumbbell Calf Raises
DTP - Chest
A new day means another challenge! With 60 minutes of cardio this week, today is chest day. Continuing with our DTP regime, engaging our chest muscles & fibres. Equipment Required : Resistance Band, Chair Banded Push Ups Incline Banded Push Ups Standing Banded Cross Overs
DTP - Back
It's back day in week 10 of our program. We're reminded to focus on quality every single day, targeting our upper and lower back muscles. Equipment Required : Dumbbells, Resistance Band Bent Over Dumbbell Rows Straight Arm Banded Pulldowns
DTP - Shoulders & Abs
It's our recovery that dictates our performances and for today's shoulder and abs workouts, we aim to reap the most out of our transformational DTP program. Equipment Required : Dumbbells, Resistance Band, Chair Seated Dumbbell Shoulder Press Lying Upright Banded Rows Sit Ups (Holding Dumbbell) Kneeling Banded Crunches
DTP - Arms & Calves
It's the day 5 in week 10! We're urged to maintain transparency with our goals and we're targeting our arms and calves today with supersets until failure. Equipment Required : Dumbbells, Resistance Band, Chair Close Grip Banded Pushdowns & Dumbbell Drag Curls Superset Dumbbell Skullcrushers & Dumbbell Curls Superset Overhead Banded Extension Seated Calf Raises
Active Rest & Recovery
In today's Active Recovery, we speak about consistency and persistence. We talk dietary changes that may support fat loss goals, and maintaining our heart rate.
Active Rest & Revaluate
In today's Active Recovery, we speak about consistency and persistence. We talk dietary changes that may support fat loss goals, and maintaining our heart rate.
Week 11
DTP - Legs & Calves
We're only 2 weeks away from a complete body transformation. We're taking on legs and calves, powering through the weeks to come and reaping the benefits! Equipment Required : Dumbbells and Chair Dumbbell Walking Lunges Goblet Squats Reverse Dumbbell Lunges Seated Calf Raises
DTP - Chest
It's time to take control of our upper body, focusing on our chest today. We're changing the exercises a bit, to holistically transform related muscle groups. Equipment Required : Dumbbells and Bench Flat Dumbbell Flyes Flat Dumbbell Press Flat Dumbbell Press
DTP - Back
With our ongoing 70 minutes of cardio this week, we are challenging our backs adding some unique exercises to work on sculpting our posterior. Equipment Required : Dumbbells and Resistance Band Dorian Dumbbell Deadlifts Reverse Grip Banded Pull Downs Bent Over Double Dumbbell Rows
DTP - Shoulders & Abs
We're halfway through the week and it's time for another DTP session with shoulders and abs. We're going to engage muscle groups in our arms and backs as well. Equipment Required : Dumbbells, Resistance Band Side Dumbbell Raises Front Dumbbell Raises Bent Over Rear Dumbbell Flyes Crunches Kneeling Banded Crunches
DTP - Arms & Calves
We're staying focused and smashing biceps, triceps and calves in today's session. We're doing reps until failure, and really working those arms. Equipment Required : Dumbbells, Resistance Band and Chair Banded Overhead Extensions: Banded Pushdowns Dumbbell Curls Banded Hammer Curls Seated Dumbbell Calf Raises 1.5 Rep Standing Dumbbell Calf Raises
Active Rest & Recovery
It's the end of week 11! We continue our cardio sessions over the weekend, working on efficiently balancing our diet, stress, and giving our best in workouts.
Active Rest & Revaluate
We're reminded to take our photos and measurements as we revaluate every week, along with tips on water manipulation and water intake!
Week 12
DTP - Legs & Calves
You made it! It's the last week of the Body Transformation program! Let's get into the last week of DTP with 75 minutes of cardio, followed by legs and calves. Equipment Required : Dumbbells and Chair Dumbbell Goblet Squats: Dumbbell Split Squats: Standing Dumbbell Calf Raises Toes Inwards Seated Dumbbell Calf Raises
DTP - Chest
It's day 2 of week 12 and we're getting into today's chest day with persistence and energy. We're going to put everything into today's session. Equipment Required : Dumbbells, Resistance Band and Bench Flat Dumbbell Press: Flat Dumbbell Flyes Standing Banded Crossovers
DTP - Back
It's back day and we're covering our whole back with a sequenced combination of exercises to makes those muscles and tissues robust. Equipment Required : Dumbbells and Resistance Band Reverse Grip Banded Pull Downs Double Dumbbell Bent Over Rows Straight Arm Banded Pulldowns
DTP - Shoulders & Abs
This is your last opportunity to transform our shoulders, abs and arms. Stay inspired to power through the next few days, and let's meet those goals we've set! Equipment Required : Dumbbells, Resistance Band and Chair Lying Banded Upright Rows Seated Dumbbell Side Raises 5 X Rear Delt Dumbbell Fly Lying Knee Raises Crunches
DTP - Arms & Calves
It's the last day of muscle workouts, and we're basing our regime on arms and calf workouts. We're reminded to follow our diets and active cardio! Equipment Required : Dumbbells, Bench and Chair Dumbbell French Press Incline Bilateral Overhead Dumbbell Extensions Seated Alternating Dumbbell Curls Bilateral Dumbbell Hammer Curls Seated Dumbbell Calf Raises 1.5 reps Toes Outwards Dumbbell Calf Raises
Active Rest & Recovery
All of your work is done.. for now! Keep up with the 75 minutes of cardio to finish the week well. Good dietary habits and sleep patterns are encouraged.
Active Rest & Revaluate
It's the last day of the program, and we've kept revaluation for one day after the completion of day 7 to see our results clearly. Your journey has just begun!
Program Completion
Thank You!
Congratulations! You've completed the Home Body Transformation program with Kris. Let's run through a few finishing tips and continue on our road to fitness!
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