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Transformed: Week 1, Day 6 - Bonus Workout

Mike Hildebrandt shares the most important key to achieving success, and what a realistic short-term goal looks like

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Setting transformation goals

It's easy to dream big—like, really big—at the start of a transformation. Trainer Mike Hildebrandt has seen it many, many times over the years, and he knows what are reasonable goals to start with when it comes to fat loss. In today's video, he shares his recommendations.

Mike Hildebrandt Transformed Tip, Day 6: Setting Transformation Goals
Watch the video - 1:06

Mike suggests having both weekly and big-picture goals. For weight loss, he says losing 1 percent of your body weight each week is a reasonable goal that allows you to make serious progress over time while maintain muscle mass. But this benchmark has to be aimed for consistently. There's no crash dieting in Transformed!

Day 6: Bonus Workout (Optional)

Week 1 of the Transformed challenge is nearly done, but we've saved one more workout designed to test your strength and endurance.

Think of these bonus workouts as mini challenges. They can be used as intensity boosters tacked on to the end of any workout, or you can save them for the end of the week and try to knock out a couple of them in a row. Either way, you're bound to break a sweat and torch major calories along the way!

Choose one or two of the Bonus Workouts listed below and try to finish them as fast as possible. Each circuit should be completed for a total of six rounds, taking one minute of rest between each round. Record your time and see if you can beat it the next time you complete the circuit!

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


12 reps
Pushups Pushups
Mountain Climbers Mountain Climbers

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

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