Transformed: Week 12, Day 79 - Push/Challenge Workout

The Tranformed program is winding down, but your performance during these last few days can't! Use this nutritional rule to guide you when exertion is high and calories are low!

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Final nutrition tips

Just because you're in the final stretch doesn't mean nutrition's a breeze. A healthy dose of determination, along with some simple nutrition tips, can help you stay on track. Keep doing what you've been doing for the last 11 weeks: prep your food ahead of time whenever possible, shop smart, order smart at restaurants, and stay hydrated.

Here's one that's especially important if you've been cutting calories during this program: Keep protein intake high! That may sound counterintuitive at first; after all, why would you want to eat more of anything at a time when you're trying to burn as much fat as possible? But the research is clear: When you're operating in a caloric deficit (burning more calories than you eat), eating a high level of protein will give you better results and help preserve the lean body mass you've been working so hard to build over the last 79 days.

Day 79: Push Workout
1

Barbell incline press

4 sets of 12, 10, 8, 6 reps, rest 1-2 minutes between sets
Barbell incline press Barbell incline press

2

Dumbbell flat bench press

4 sets of 10, 10, 8, 8 reps, rest 1-2 minutes between sets
Dumbbell flat bench press Dumbbell flat bench press

3

Military press

4 sets of 8-10 reps tempo 2:1:3, rest 1-2 minutes between sets
Military press Military press

4

Weighted bench dip

3 sets of 10-12 reps, rest 1-2 minutes between sets
Weighted bench dip Weighted bench dip

5

Close-grip dumbbell press

3 sets of 10 reps, rest 1-2 minutes between sets
Close-grip dumbbell press Close-grip dumbbell press

6

Upright row

3 sets of 10-12 reps, rest 1-2 minutes between sets
Upright row Upright row


Day 79: Challenge

Circuit 1: 4 rounds
1

Jump squat

AMRAP in 20 seconds, rest 10 seconds
Jump squat Jump squat

Push-up

AMRAP in 20 seconds, rest 10 seconds
Push-up Push-up

Circuit 2: 4 rounds
2

Reverse lunge

AMRAP in 20 seconds, rest 10 seconds
Reverse lunge Reverse lunge

Suitcase crunch

AMRAP in 20 seconds, rest 10 seconds
Suitcase crunch Suitcase crunch

Circuit 3: 4 rounds
2

Dumbbell thruster (shown with kettlebells)

AMRAP in 20 seconds, rest 10 seconds
Dumbbell thruster Dumbbell thruster

Shoulder tap

AMRAP in 20 seconds, rest 10 seconds
Shoulder tap Shoulder tap

Circuit 4: 4 rounds
3

Man maker

AMRAP in 20 seconds, rest 10 seconds
Man maker Man maker

Plank

hold for 20 seconds, rest 10 seconds
Plank Plank




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