There’s no excuses not to get into shape with VFT’s Members Only 8 Week Transformation Workout. VFT Members stated that the usual 12-16 weeks transformations that other sites run was too long. You wanted a workout you could create sexy lean muscle and “up” your fat loss over 8 weeks… along with your other points on the checklist. VFT’s 8 Week Transformation has been created specifically to suit VFT Members requests!
Getting started…
So you can monitor your results and progress, I recommend you do the following…
1. Take a full body photograph of yourself. Go with a photo of you standing facing frontwards, one facing backwards and make the other a side shot.
2. Also make note of your weight and height. Then using a tape measure take measurements of your hips, chest, thighs, waist, upper arm – and any other bodypart you choose.
Go over weeks 1-4 quickly so you get an idea of how it works. Then you’re ready to rock n roll!
Weeks 1 – 4
Use challenging dumbbells / weights – but not so heavy you can’t perform 15 reps for the first set. Keep your focus on quality technique and movement. For most of the exercises you’ll be performing 3-4 sets and for the reps 15, 12, 10, 8… By focusing on controlling the movement and the contraction of your muscles you’ll feel the resistance kick-in much faster.
Which will look like this:
1st set = 15 reps
45 seconds to 1 minute rest
2nd set = 12 reps
45 seconds to 1 minute rest
3rd set = 10 reps
45 seconds to 1 minute rest
4th set = 8 reps
2 minutes rest
…Then onto the next exercise
Day 1: Legs
Warm Up
Plie` Squat: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps
Stationary Lunge: 1st set = 15 reps each leg, 2nd set = 12 reps each leg, 3rd set = 10 reps each leg (if you’re not able to get all these reps out, don’t worry, just do as many as you can with correct technique)
Bench Squats with Pulse: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps (when you squat down, lean into your heels, and squeeze your butt on the way up)
Fitball Leg Curl: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps – roll ball in, hold for a count of 2 squeezing your hammies and glutes (exhaling at this point), then roll ball out
Single Leg Glute Bridge: 12 reps each leg, 2nd set = 10 reps each leg, 3rd set = 8 reps each leg (squeeze your hammies and butt at the top of the movement, then lower yourself down)
Standing Calf Raises on Adjustable Bench (you can also do dumbbell calf raises on the floor): 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps
Cooldown
Stretches – make sure you do leg, glute and calf stetches
Day 2: Back and Triceps
Warm Up
Smith Machine Assisted Wide Grip Pull Ups: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps (or just do as many as you safely can for each set)
One Arm Bent Over Dumbbell Row – Bench: 1st set = 15 reps each side, 2nd set = 12 reps each side, 3rd set = 10 reps each side, 4th set = 8 reps each side
Superman – Beginners or Superman – Level 2: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps (or just do as many as you safely can for each set)
Tricep Dips: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps (or just do as many as you safely can for each set)
Dumbbell Tricep Kickback (using the bench), slow the movement down, and use lighter weights for this exercise: 1st set = 15 reps each side, 2nd set = 12 reps each side, 3rd set = 10 reps each side, 4th set = 8 reps each side (or just do as many as you safely can for each set)
Do 15 mins of cardio at a steady pace.
Cool down for 5 mins
Stretches – make sure you do back and tricep stretches
Day 3: Cardio and Stretches
Cardio – of your choice – see here:
http://virtualfitnesstrainer.com/workouts/cardio-workouts/
Then perform stretches on the muscles that you feel are really tight from training. If it means doing stretches on all body parts then do that.
http://virtualfitnesstrainer.com/stretches/stretching-directory/
Day 4: Shoulders and Abs
Warm Up
Dumbbell Shoulder Press: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps
Dumbbell Upright Rows: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps
Dumbbell Rear Lateral Raises: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps (you’ll need to use lighter weights for this exercise)
Perform the following directly after each other (eg. Fitball Ab Crunch: 1 set of 15-20 reps, Fitball Pull-In: 1 set of 15-20 reps, Oblique Stabilization Hold on Feet or Kneeling Oblique Stabilization: 1 set of 15-20 reps, Straight Arm Plank: 1 set, hold for 30 seconds, rest then repeat)
Fitball Ab Crunch: 4 sets of 15-20 reps
Fitball Pull-In: 4 sets of 15-20 reps
Oblique Stabilization Hold on Feet or Kneeling Oblique Stabilization: 4 sets of 15-20 reps
Straight Arm Plank: 4 sets, hold for 30 seconds
Cooldown
Stetches – make sure you do Shoulders and Ab stretches
Day 5: Chest, Biceps, Glutes
Warm Up
Knee Push Ups or Push-ups From Toes: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps
Dumbbell Bench Press – Palms In: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps
Dumbbell Flyes: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps
Bicep Curl: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps
In / Out Hammer Curls: 1st set = 15 reps, 2nd set = 12 reps, 3rd set = 10 reps, 4th set = 8 reps
Frog Butt Booster: At the top of the movement hold for a count of 3 – and exhale, don’t hold your breath) then lower your legs down again. Do 4 sets of as many quality reps as you can.
Cooldown
Stetches – make sure you do Chest, Biceps and Glute Stretches
Day 6: Cardio and Stretches
Cardio – of your choice – see here:
http://virtualfitnesstrainer.com/workouts/cardio-workouts/
Then perform stretches on the muscles that you feel are really tight from training.
Day 7: Off
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