Transformed Trainer: Bonus Workouts

The Transformed training plan includes 3-4 mandatory workouts per week, but you have the ability to add bonus workouts if you want to accelerate your progress. Check them all out here!

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The Transformed training plan is simple, sustainable, and effective. You perform three mandatory workouts per week during the first six weeks, and four mandatory workouts each week during the second six weeks. But the program is also flexible enough to match your specific goals and schedule, which is where these bonus workouts come into play!

If you're an advanced trainee who's used to tackling more workout per week than Transformed includes, or you simply want to accelerate your transformation and absolutely crush your goals, you can add a bonus workout on select days of the program. While the relevant daily pages include a recommended bonus workout, if you get bored with one or simply want a new challenge, you can swap out these bonus workouts freely and try what you prefer!

Check out all the bonus workouts below, and don't be afraid to try something new. After all, consistently challenging yourself will yield the best results, and that's what Transformed is all about!

Weeks 1-6 Bonus Workouts

Bonus Workout 1
Circuit: 6 rounds
1
Bodyweight Squat Bodyweight Squat

Push-up

12 reps
Pushups Pushups
Mountain Climbers Mountain Climbers


Bonus Workout 2
Circuit: 6 rounds
1
One-Arm Kettlebell Swings One-Arm Kettlebell Swings
Goblet Squat Goblet Squat
Mountain Climbers Mountain Climbers


Bonus Workout 3
Circuit: 6 rounds
1
Freehand Jump Squat Freehand Jump Squat
Plank Plank

Push-up

10 reps
Pushups Pushups


Bonus Workout 4
Circuit: 6 rounds
1

Dumbbell Lunge

10 reps per leg
Dumbbell Lunges Dumbbell Lunges

Push-Up to Side Plank

10 reps per side
Push Up to Side Plank Push Up to Side Plank
Dumbbell Shoulder Press Dumbbell Shoulder Press


Bonus Workout 5
Circuit: 6 rounds
1
Dumbbell Goblet Squat Dumbbell Goblet Squat
Mountain Climbers Mountain Climbers
Weighted Crunches Weighted Crunches



Weeks 7-12 Bonus Workouts

Bonus Workout 6
Circuit: AMRAP (as many rounds as possible) in 6 minutes, keep track of number of rounds you complete.
1

Push-up

10 reps
Push-up Push-up

Pull-up

10 reps
Pull-up Pull-up


Mountain climber Mountain climber



Bonus Workout 7
Circuit: 5 rounds, keep track of your time.
1

Row

400m as fast as possible
Row Row

Jump squat

15 reps
Jump squat Jump squat

Single-leg box squat

10 reps each side
Single-leg box squat Single-leg box squat



Bonus Workout 8
Circuit: AMRAP (as many rounds as possible) in 7 minutes
1
Inverted row Inverted row

Burpee

10 reps
Burpee Burpee

Bodyweight reverse lunge

10 each leg (use weight for added difficulty)
Bodyweight reverse lunge Bodyweight reverse lunge



Bonus Workout 9
Circuit: 5 rounds for time
1
Exercise-ball leg curl Exercise-ball leg curl

Plank

1 min.
Plank Plank

Box jump

15 reps
Box jump Box jump



Bonus Ab Circuits

Ab Circuit 1
Circuit: 5 rounds
1
Decline bench sit-up Decline bench sit-up
Hanging Leg Raise Hanging Leg Raise

Oblique cable crunch

10 reps per side
Oblique cable crunch Oblique cable crunch


Ab Circuit 2
Circuit: 5 rounds
1
Ab Crunch Machine Ab Crunch Machine
Suitcase Crunch Suitcase Crunch

Side Plank

1 min. hold per side
Side Bridge Side Bridge




Main | Supplement Overview | Nutrition Overview | Program Overview | Athlete Roundtable | Bonus Workouts | Get Started