Kick-Start Your Transformation Workout – Intermediate and Advanced

The following Kick-Start Your Transformation Beginners Workout… is part of VFT’s 21 Day KSYT (Kick Start Your Transformation) Challenge

Intermediate and Advanced

Perform this workout 3 times per week. Allowing recovery days in between. eg. Monday, Wednesday, Friday.

There is no rest between the sets within each of the circuits.
Intermediate perform each of the Circuits twice. Advanced perform them 3 times.

Warm Up at 5 intensity

Circuit 1
Squats: 50 reps (with no weights)
Knee Push Ups or Push-Ups from your toes: 20 reps (aim for 30)
Superman – Level 3 Advanced: 20 reps
*Cardio 1 minute 6-7 intensity
30 seconds rest
Then repeat circuit another 1-2 times. Total of 3

Circuit 2
Dumbbell Shoulder Press: 12 reps, challenging weight
Plie Squats: 50 reps (with no weights)
Tricep Dips: 20 reps
*Cardio 1 minute 6-7 intensity
30 seconds rest
Then repeat circuit another 1-2 times. Total of 3

Circuit 3
Bicep Curls: 12, challenging weight
Fitball Glute Bridge: 20 reps
Planks: 30 seconds
*Cardio 1 minute 6-7 intensity
30 seconds rest
Then repeat circuit another 1-2 times. Total of 3

Cardio
15 mins cardio at
30 seconds 6-7 / 1 minute recovery 4-5
30 seconds 8-9 / 1 minute recovery 3
continue between the two for 15 mins.

Cool down: 5 mins (5 intensity)
Then Stretch

IMPORTANT:  This workout may not suit everybody. So always check with your doctor before starting any new eating or exercise plan.

Videos

Circuit 1

Squats

Stand with your legs about shoulder width apart. Have your arms either out in front of you or folded in front of your chest. Have your toes pointed slightly outwards.
Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your thighs are parallel to the floor.

If you’re new to squats, don’t squat down as far. I’m demonstrating the beginniners version here.

Now squeeze your butt and thighs and push through your heels to bring yourself up to starting position.

Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue until you have completed the set.

Knee Push Ups

Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up to starting position and repeat.

Superman – Level 3 Advanced

Lying face down on the floor, have your arms extended out in front of you and your legs outstretched behind you.

Squeezing your glutes raise your legs and your arms off the floor.

Pause and then lower them down to the floor again. Continue until you’ve completed your set.

WARNING: Not for beginners – advanced only!

Circuit 2

Dumbbell Shoulder Press

Stand with your feet shoulder width apart, knees slightly bent and your midsection firm. With a dumbbell in each hand, bring them up to just above shoulder height.

Have your palms facing forward and elbows bent. Now push up, in a slight arc type motion, so that your dumbbells are at arms length above your head with your elbows only slightly bent. Now lower down slowly and repeat.

Plie` Squat

Stand with your legs and feet wide apart. Have your knees and toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Holding one end of a dumbbell with both hands in front of you. Make sure your back is straight and don’t lean too far forward. Now bending your knees squat leaning into your heels as low as you can, depending on your flexibility. Push yourself back up again squeezing your butt and inner thighs.

Tricep Dips

Sitting on a bench, or chair, making sure it’s stable, so it doesn’t slip from under you, have your legs extended out in front of you, knees slightly bent.

With your chest out and midsection firm, have your hands either side of your backside holding onto the bench – fingers facing frontwards.

Place your backside to the edge of the bench, lowering your body downwards, bending your elbows.

Push back up and lower yourself down again. Do this for the required amount of reps. At the end of the set raise yourself back up and onto the bench.

Notes:
– If you suffer from wrist and shoulder issues avoid this exercise.
– If you’re using a chair you can always back the chair up against a wall – it must be stable to perform this exercise.

Circuit 3

Bicep Curl

Stand with your feet shoulder width apart, your back straight and your midsection firm.

With a dumbbell in each hand, have your arms at your sides and your palms facing inwards.

Keeping your elbows close to your sides, curl both your dumbbells upwards.

As you curl your dumbbells upwards rotate your dumbbells forwards so your palms are facing upward. Continue to raise your dumbbells towards your shoulders. Then lower them down again rotating the dumbbells so they are facing inwards again.

Then repeat to complete your set.

Fitball Glute Bridge

Lie flat on your back with your arms by your sides, have your legs bent and the soles of your feet on top of the FitBall.

Pressing your feet into the fitball

Raise your hips and butt off the floor, squeezing your glutes. Pause and then lower yourself back down again, ensuring you keep your midsection firm throughout the movement.

Straight Arm Plank

Place yourself in a pushup position.

Keep your back flat, your aim is to keep your body in a straight line from your head to heels.

Contract your abdominals to prevent you from sagging in the middle.

Hold this position for as long as you can, building up to 1 minute

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