8 Week Body Transformation ProgramFitness Tips, Workout Index | 75 comments 8 Week Body Transformation Program8 Week Body Transformation Program8 Week Body Transformation: Week 18 Week Body Transformation: Day 1 Legs8 Week Body Transformation Day 2: Chest and Triceps8 Week Body Transformation Day 3: Active Rest8 Week Body Transformation: Day 4 Back and Biceps8 Week Body Transformation: Day 5 Shoulders and Abs8 Week Body Transformation: Day 6 Legs8 Week Body Transformation: Week 2 Videos/Workouts8 Week Body Transformation: Day 8 Chest and Triceps8 Week Body Transformation: Day 9 Shoulders8 Week Body Transformation: Day 11 LEGS8 Week Body Transformation: Day 12 Back and Biceps8 Week Body Transformation: Day 13 LEGS8 Week Body Transformation: Day 15 Chest and Triceps8 Week Body Transformation: Day 16 Back and Biceps8 Week Body Transformation: Day 18 Shoulders and Abs8 Week Body Transformation: Day 19 Legs and Abs8 Week Body Transformation: Week 3 Videos/Workouts8 Week Body Transformation: Day 22 Chest and Triceps8 Week Body Transformation: Day 23 Shoulders and Abs8 Week Body Transformation: Day 25 Back and Biceps8 Week Body Transformation: Day 26 Legs and Abs8 Week Body Transformation: Week 4 Videos/Workouts8 Week Body Transformation: Day 29 Triceps and Abs8 Week Body Transformation: Day 30 Shoulders and Abs8 Week Body Transformation: Day 32 Chest and Triceps8 Week Body Transformation: Day 33 LEGS and ABS8 Week Body Transformation: Day 34 Back and Biceps8 Week Body Transformation: Week 5 Videos/Workouts8 Week Body Transformation: Day 37 SHOULDERS8 Week Body Transformation: Day 38 Chest and Triceps8 Week Body Transformation: Day 40 LEGS and ABS8 Week Body Transformation: Day 41 Back and Biceps8 Week Body Transformation: Day 42 CHEST and TRICEPS8 Week Body Transformation: Week 6 VIDEOS/WORKOUTS8 Week Body Transformation: Day 44 BACK and BICEPS8 Week Body Transformation: Day 45 SHOULDERS8 Week Body Transformation: Day 47 CHEST and TRICEPS8 Week Body Transformation: Day 48 LEGS8 Week Body Transformation: Day 49 CHEST and TRICEPS8 Week Body Transformation: Day 51 BACK and BICEPS8 Week Body Transformation: Day 52 SHOULDERS8 Week Body Transformation: Day 54 LEGS8 Week Body Transformation: Day 55 CHEST and BACK8 Week Body Transformation: Day 56 BICEP and TRICEPS 8 Week Body Transformation is now at your finger tips. All the days and workouts are available and I hope you will love it as much as I did! My Latest Videos Daily OR Bookmark(1)Please login to bookmarkDisclaimer: Individual results vary. Please contact a physician to ensure physical activity is right for you.75 Comments MauiGal96793 on April 11, 2016 at 3:57 pm Aloha, I just came upon you site and absolutely love it!!! Reply fitnessfooddiva on April 13, 2016 at 7:42 am ALOHA!!!So happy you found it and love it. I hope it is something easy for you to follow and understand.Mahalo!!Shannon 🙂 Reply Kayla Barragan on April 13, 2016 at 2:39 pm Missing Day 36?Thank you! KB Reply fitnessfooddiva on April 15, 2016 at 9:13 am Kayla,Hi, sorry about that, it is a active rest day. So do your cardio, but no weights! ThanksShannon 🙂 Reply vr on April 13, 2016 at 3:21 pm Would you also do cardio on the weight days? Reply fitnessfooddiva on April 15, 2016 at 9:03 am vr,Yes, do cardio everyday. Shannon 🙂 Reply Nique on April 14, 2016 at 4:29 pm Is there a way to get the printable version of the entire calendar? Reply fitnessfooddiva on April 15, 2016 at 9:06 am Nique,Hi, I don’t have a printable version of the entire calendar. I am in the middle of re-vamping the website to make it much more user friendly and quick access to the workouts which will allow you to print them off. Sorry for the inconvience at this time.Shannon 🙂 Reply Jessica on April 14, 2016 at 4:45 pm Do you go straight into the weights or try to do a cardio for a certain amount of minutes before doing the weights? I heard some people go straight into the weights and qorks fine for them and heard its more beneficial to do cardio for 30mins before doing weights Reply fitnessfooddiva on April 15, 2016 at 9:07 am Jessica,It is a person preference and everyone has there own idea on it. I like to do my weights first and then do my cardio, but I also switch it up from time to time and do cardio first. So really it is what works best for you.Shannon 🙂 Reply Kim Coffman on April 15, 2016 at 7:55 pm What types of cardio do you suggest for the different days? Reply Kim Coffman on April 16, 2016 at 7:03 am Do you just rest in between sets and do the same exercise or do a circuit ( a set from set and start over)? Reply Alison on April 16, 2016 at 3:09 pm How long is your cardio after the weights? Reply fitnessfooddiva on April 17, 2016 at 4:30 pm Alison,Hi, I do between 45-50 minutes, but you can decide what works for you and your schedule.Shannon 🙂 Reply Lori on April 16, 2016 at 8:23 pm Do you recommend doing cardio before/after every workout? Or just cardio on the active rest days? Reply fitnessfooddiva on April 17, 2016 at 4:27 pm Lori,Hi, Cardio is done everyday, but you can decide if you want to do it before or after your weights. I like to do my cardio after weights so I don’t tire myself out doing cardio and am not able to really push myself as hard with weights. You decide what you like!Shannon 🙂 Reply Kate on April 18, 2016 at 6:46 pm Hi Shannon, Just completed your latest program. Looking forward to the next one. Thanks for keeping me motivated in the gym. Reply fitnessfooddiva on April 24, 2016 at 8:33 pm Kate!Awesome, good for you. I hope you enjoyed it and have found another program to start. Keep up the great work!Shannon 🙂 Reply Sarah on April 19, 2016 at 10:42 am My boyfriend is always following manly programs I never enjoy or can keep up with. I just wanted to say that this is exactly what I’ve looking for, and I’m so excited to start your program. You lay out everything so easily and everything is accessible. You’re an inspiration and amazing for sharing this!!! Thanks a million. Reply fitnessfooddiva on April 24, 2016 at 8:31 pm Sarah!Pretty soon he will need to keep up with you!! Have fun with the workouts.Shannon 🙂 Reply Rae on April 20, 2016 at 10:32 am Which plan would you recommend for somebody mainly focused on weight loss and a complete beginner to weight training? Reply fitnessfooddiva on April 24, 2016 at 8:18 pm Rae,I would recommend two different programs. Either the 5 weeks To Get Fit Challenge, or the 10 weeks To Fit. Both will help you reach your goals and allow you to get a good taste of weight training. http://fitnessfooddiva.com/workouts/fitness-tips/5-weeks-to-get-fit-challenge-2/ http://fitnessfooddiva.com/workouts/fitness-tips/10-weeks-to-fit-program/Shannon 🙂 Reply ADB on April 21, 2016 at 5:30 pm So excited – been prepping, and starting this today! 🙂 Reply fitnessfooddiva on April 24, 2016 at 8:05 pm ADB!Sweet! Let me know how you like it.Shannon 🙂 Reply Sarah on April 24, 2016 at 7:23 am What do you do for your cardio to keep it interesting? Reply fitnessfooddiva on April 24, 2016 at 7:59 pm Sarah,I like to do interval training, such as walk, jog, sprints or just jog sprints. I also like to rotate through a few different cardio machines such as the treadmill one day, the stairs the next, the elliptical another day and then maybe some hills. Jump rope is a great cardio workout too. Just do what you enjoy and add a few variations to it..Shannon 🙂 Reply Veronica on April 24, 2016 at 3:23 pm Hi. I have saved this on my pintrest for a month now. I’m eager to begin, but worried about something… I’m 40kgs overwheight. I want to lose it all as I have never been so fat. I’ve let myself go since children. I used to gym 7 days a week, weight training, BUT now I am worried that I will bulk up. I want the fat gone. What do you think? Reply fitnessfooddiva on April 24, 2016 at 7:57 pm Veronica,Hi, I think this would be a great program or the 10 weeks to Fit as well. You will not bulk up, remember though, you have to gain muscle in order to burn fat. So gaining some muscle is what you want and need to shed the pounds and lean out. I think this would be great for you.Shannon:) Reply Stepfanie on April 25, 2016 at 10:16 am Hi! Just wanted to say I absolutely love your workouts! I just completed the 5 Week program and it was amazing! I’ve seen a lot of difference in my muscles! Today I just started your 8 Week Body Transformation Program, Day 1 was a killer! I wanted to ask you exactly how do you go about calculating your protein needs? And how much carbs are needed pre and post workout? Also, what tips do you have for getting the 6 pack abs! Since lifting heavier, I’ve noticed the top abs start to peek through, but the lower is sooo hard. I eat clean, follow Paleo friendly lifestyle..but the lower just isn’t getting there? Any tips would be super helpful! Thanks! Reply Meaghan on April 29, 2016 at 11:52 am Hi Shannon, I just finished your 6 week Slimdown program and I LOVED IT! I’m now just starting week 2 of your 8 week program and I can’t thank you enough for providing these workouts! I love the fact that I can see pictures and a video so that I can see proper form, the speed I should be lifting, etc. I also find you so motivating. I can’t wait to check everyday to see what I’m going to be doing next! It’s great how you rotate through exercises and machines used as well as reps and supersets so that not only does the workout never get monotonous, but my body is constantly being challenged. Your workouts save me so much time planning my workouts too!! I have seen some really great changes in my body over the last 6 weeks and I’ve also noticed a big difference in your physique from the 6 week to the 8 week workouts. It’s encouraging because it shows that even once you’re fit and muscular, you can still continue to see results. That’s what keeps me going. I have a couple of questions for you–is it ok to skip rest days? I am not usually sore and I’m eager to do weight training everyday, but am I sabotaging myself by skipping the rest days? Also, like the person above, I’m wondering if my macros are appropriate. How do you break down your macros? And do you stick to an extremely clean eating meal plan?Thank you so much for everything! I have fallen in love with working out again because of you! Meaghan Reply Erica on April 29, 2016 at 8:23 pm Where has this website been all my life! This was EXACTLY what I’ve been looking for! Reply Kristen on May 1, 2016 at 9:43 pm I just wanted to say thank you for having your work out programs available! I have been searching for ideas for what I could do at the gym because I hate going there without a plan. I found your website through pinterest and I have decided to start your 8 week body transformation program! I am so excited, I will be starting tomorrow! Thank you so much! Reply carolyn on May 2, 2016 at 9:23 pm So glad I found your site. I just gave up my trainer because I wasn’t getting enough out of it. You train the way I used to and I am now training myself with your help! I am loving the workouts and am back to enjoying working out and looking forward to each workout. I am on day 6 – looking forward to the killer leg day. Your workouts are all machines/weights that I am familiar with, but it is so nice to go into the gym with a PLAN. I know exactly what I am supposed to be doing and then add the cardio after. I used to wander around and do a bit of this, a bit of that, chit-chat. Now I go IN with your plan and come out happy. I have been sore (in a good way) each day and feel the muscles I have been working. I am really enjoying working out again – Thanks so much. I might be cursing you tomorrow night after the leg workout tho!! 🙂 Reply fitnessfooddiva on May 8, 2016 at 3:42 pm Carolyn!!Love you message!! It made me smile and laugh. So happy the workouts have made you excited about working out again, that is half the battle for sure.. You got to love what you do and go in with a plan so you can get it done. Keep up the hard work, and feel free to curse my name during/after your workouts ( it will definitely be a compliment :))Shannon 🙂 Reply liza on May 4, 2016 at 10:23 am this is a great site thank you for taking the time to help all of us . Reply fitnessfooddiva on May 8, 2016 at 3:22 pm Thank you Liza!!! Reply Nicole Mastroluca on May 12, 2016 at 3:14 am Hello, I really want to start your 8 week program, but I have a 2 vacations in the way that would limit me so that I couldn’t do the specific excercises that you are telling us to do. I would be able to do most of the weeks consecutively but my two vacations interrupt two weeks of the plan. So I was wondering what you think would be my best option and give me the best results: 1. Start the 8 week program now and when I’m on vacation just try my best to complete the excercises you tell me to. 2. Start the 8 week program now and then when I go on vacation just take a week break from the program and supplement that week of exercises with body weight stuff that is feasible to do at a hotel, and then when I get back from vacation pick up in the program where I left off (say if I left on day 8, then when I get back from a week vacation I pick up on day 9) 3. Wait to start the 8 week program until I have 8 straight weeks where I can do it all as planned without missing or interrupting any workout days. 4. Pick a 5 or 6 week program that wouldn’t be interrupted.Thanks for your help! Reply fitnessfooddiva on May 17, 2016 at 1:32 pm Nicloe!Great questions.. So this is what I would do, I would start the program that I wanted to start, then go on Vacation (yay!!) and do what works for you while on vacation. If you have the opportunity to do the workout in its full capacity, and want to do it, then go for it. If you can only do certain exercises due to what you have access to then go with that. You can make each workout work for the envirnment you are in and then when you are back from vacation ( sad!) you can pick up where you origially left off with that particular program. Does that make sense? Besides its VACA!!!! have fun, you can always hit the gym, but we don’t always get the chance to relax and really enjoy ourselves.Shannon 🙂 Reply Joann on May 26, 2016 at 6:05 am do you recommend any ab exercises to do with the cardio workouts? Reply fitnessfooddiva on June 1, 2016 at 10:26 pm Joann,You can always do abs on cardio days if you want. Some of my favorites are reverse crunches, hanging leg crunches, and weighted sit ups.Shannon 🙂 Reply Courtney on May 26, 2016 at 11:32 am WOW I am so happy I found your website / u tube channel. I am going to start your 8 week body program I am just wondering if you have any meal plans to follow? Thank you so much for doing this website, PS you look amazing! Reply Lindsay on June 1, 2016 at 6:38 pm Hi! So I’ve been looking into all your workout plans and I was wondering what would be the best one to start with? I started the 8week today but I wanted to see what you thought. I’m 24 and getting married this August so of course I want to look my best. I used to workout all the time and even did some cross fit. After graduating from college a little over a year ago and starting a career my fitness and weight have suffered. I’m not so concerned about loosing weight as I am with getting back in shape and gaining muscle, but of course if I lose a couple pounds and inches along the way that’d be great ????Can’t wait to hear from you! Reply fitnessfooddiva on June 2, 2016 at 1:57 pm Lindsay,Congrats on the BIG DAY coming soon. How FUN!! Being married is awesome. So I think for you the 8 weeks is a great plan, especially since you are not new to lifting and working out. I think it will really help you, but along with the workouts make sure to be dialing in on your meal plans and consume good sources of protein, carbs, and healthy fats to aid in gaining muscle and burning fat.Shannon 🙂 Reply Joann on June 8, 2016 at 9:53 am I am in the fourth week of the 8 week body transformation and it is great! Do you recommend repeating it after the 8 weeks is up? I have also looked at some of you other programs and they look great too. Thank you for all your help. Reply Tessa Clancy on June 9, 2016 at 7:43 am I just wanted to comment and tell you how much i love your workouts. I’m doing the 8 week challenge and I’m on day 25. I’m seeing some serious results and the everyday videos keep me so motivated. I’ve never found another plan online that I’m so into. I think when I’m done it, ill probably just start it over again and up the intensity. it must have took you so long to put it all together. amazing work !! Reply Barb on June 9, 2016 at 8:45 am Thank you so much for taking the time to post this. I just got back to the gym after being pregnant and years of not folloing a routein and I was pretty lost. This has helped me get focused and be able to put a program together without having to think about what I need to do. Thank you Thank you Thank you! Reply Jaime on June 15, 2016 at 11:58 am I’m so excited to start this, I feel like I’m doing the same work outs all the time and this will be so great to change it up and hopefully get the results I’m wanting.Thank you so much! Reply NatalieE on June 15, 2016 at 6:51 pm Shannon! I love your programs so much. I have progressed so much and feel so confident working around in the gym now thanks to you. I am on week 7 of the 8 week program and before this I finished the 6 week program. I keep wondering what one I should do next. Thank you so much for putting together an informative and awesome website. I watch the videos while I warm up on the treadmill and get so excited to crush the workout. I’ve gained a lot of muscle but haven’t lost much fat in my abdomen. Any advice would be awesome! Reply fitnessfooddiva on June 20, 2016 at 2:05 pm Natalie!Hi, I would definietly do the 10 week program when you are done. As far as loosing some fat in the abdomen that comes A LOT with meal planning. I would make sure you are getting good sources of protein, carbs, and fats, and stay away from processed foods, sugars, high calorie drinks and drink a lot of water. Add a few more ab days in with your workouts too, but really look at what you are eating and make sure to limit the items I mentioned above. You will get there, just give it time and keep up the great work.Shannon 🙂 Reply Lindsay on June 25, 2016 at 10:29 pm This is the best resource I have found for confidently heading into the gym with a plan. It eliminates one more excuse. I appreciate it!I started the 8 weeks … Got sidetracked … Missed a few days … Then a week. I’m starting again day one.Do you also have a nutrition plan to go with this?I’m overweight, and want muscle gain and fat loss.Thank you for sharing so much detail! Great website. Reply LeJanena Roberson on August 6, 2016 at 4:20 am Love this workout plan!!! From the time I’ve started this 8 week program I have felt great about my workout sessions. One of my co-workers started seeing my results and asked to join in. Now I workout with a group of 4 motivated ladies. This program is challenging which keeps us hungry for more. For the first time in life I have gone 23 days non-stop to the gym…… I’m loving the results. Thank you for sharing your awesome workouts, they are life changing Reply fitnessfooddiva on August 7, 2016 at 5:00 pm LeJanena!!Look how inspiring you are to others!! I am so proud of you. You have the perfect attitude and determination and that is exactly what you need. So happy all you ladies are working out together and pushing each other beyond what you think you can do!!! High Fives all around.Shannon 🙂 Reply Michelle on August 9, 2016 at 5:23 pm Absolutely love the workouts, I got my sister and her husband to join me They curse me at the end of the workouts lol but they love it. we are on day 9. However I don’t see much ab workouts… I just had a baby 6 months ago and really want to tone up my belly will this workout help or do I need to do more? Reply fitnessfooddiva on August 9, 2016 at 8:47 pm Michelle,That is so awesome you got your sister and her husband to join in the FUN!! Way to be inspiring to those around you, that is awesome. You can do more abs if you want, but remember they are a muscle too and need a break now and again. Also dial in your meal planning that will help a lot as well.Keep working hard and inspiring others. Shannon 🙂 Reply charlenedejoseph on November 11, 2016 at 7:46 am How much is the 8 week program? When I click on the workouts, it cuts out in the middle of a sentence and goes straight to comments. Reply fitnessfooddiva on November 11, 2016 at 3:21 pm Hi Charlene,Thank you for your interest! That content will appear after payment along with all the other premium workouts. I am working hard to enhance the website by bringing new content, workouts and features for users like you. I know the changes have caused some inconvenience but I hope you will stick with me as I plan to add a lot more content as we move forward. Also, there is still free content available, but the 8 week workout is now considered a premium workout and is available at $29.99 per month or less than $1 per day. Thank you for writing me and please feel free to contact me with any questions. Thanks again!Shannon 🙂 Reply Charlene on November 22, 2016 at 9:41 am When I go to pay it says it’s for a year. Can I pay monthly without signing up for a year? I’ve done a few of your workouts and I do love them. I look forward to this 8 week program. Reply fitnessfooddiva on November 25, 2016 at 8:31 pm Charlene,It is only a month by month basis, I am sorry it is still saying a year, that should have been fixed.Shannon 🙂 Reply Kylie on November 26, 2016 at 5:23 pm I absolutely love your workouts. However pinterest is all of a sudden now having me pay for your workouts :(. I don’t want to have to pay for them :/. I love all of your workouts and now I’m stuck finding a new one but I haven’t seen anything better than yours :/. Any thoughts? Reply Kylie on November 26, 2016 at 5:26 pm Or well I guess since I didn’t see the other comments about payment, why are we having to pay for these workouts now? I can’t pay 30 dollars a month for it :/. Is there any other way if viewing your workouts…? Reply fitnessfooddiva on December 2, 2016 at 9:04 pm Kylie,I am sorry, there are a lot of free workouts you can use. Reply glitterfairy92 on December 2, 2016 at 1:02 am Is there only a monthly subscription? Is there also the possibility to purchase the workouts once? Reply fitnessfooddiva on December 2, 2016 at 8:57 pm Right now there is only the monthly subscription, but you can cancel at anytime. I am in the process of making each of the workouts available for purchase.Shannon 🙂 Reply Lundy on December 19, 2016 at 1:59 pm Would you recommend this for (50 year old) males? Reply fitnessfooddiva on December 20, 2016 at 7:47 pm Lundy,Yes! I would recommend it for anyone, jus make sure to be approved by your physician before starting anything new.Shannon 🙂 Reply Steph on November 1, 2017 at 5:21 pm Hi, I will be starting the 8 week program next week. I have an infant, whose schedule I will be trying to work around. I know you say it’s personal preference whether to do cardio before or after weights, but my question is: does cardio have to be done during the same workout time as weights? For example, if I did cardio at home in the morning, and then went to the gym in afternoon or evening to do the weights, would that still be effective? Is it more effective to do it all together? Just trying to plan ahead 🙂 Reply fitnessfooddiva on November 2, 2017 at 7:44 pm HI Steph,YAY for your baby!!! congrats.. ok, to answer your question it is completely fine that you do cardio at home and then go lift. Right now I am doing that same thing. I get up (now that the weather has cooled off) and run pushing my daughter in the jogging stroller for 6 miles then go lift at the gym when my husband gets finished with his workout. Just getting your workouts in, however that may be for you is effective!Shannon 🙂 Reply lawren_adams on November 12, 2017 at 9:27 pm Hello, I was just curious about the monthly subscription. When I begin the subscription do I have access to all the programs in their entirety or do I have to choose which one I would like for the month? Thanks in advance 🙂 Reply fitnessfooddiva on November 12, 2017 at 9:51 pm Hi.. yes you have access to all the programs for as long as you subscribe!Shannon 😀 Reply Carolina on November 26, 2017 at 11:17 am Hi, i am interested on paying monthly but i am wondering do you share your meal plans as well? Thats where i have the most trouble. Sometimes i find myself so hungry that i eat anything in the fridge and i kill my healthy eating. I live with kids in the house so it’s hard to have complete healthy food. I know diet is the most important part to obtain results fast when you start working out. Do you share you daily meals and supplemets as well on the website? Thanks Shannon Reply fitnessfooddiva on November 27, 2017 at 1:09 pm Hi Carolina,I would be happy to send you over a meal plan with your monthly subscription. If you sign up please email me and I will send you over a few meal plans for you to look at and see what one fits your calorie goals best.Shannon 🙂 Reply Erica on January 11, 2018 at 10:33 pm I am not sure what program to start with. I am 40lbs overweight and haven’t really worked out in several years. I am wanting to build muscle and endurance. I love the thought of going to the gym with a step by step guide of exactly what to do. Reply fitnessfooddiva on January 12, 2018 at 8:53 am Hi Erica!I think the warrior Ripped Program would be very helpful. It is a program that has weight training and cardio and I would be happy to help with a meal plan too. But the Warrior Ripped is strengthing, endurance and pushes you to see results! Shannon Reply CONNIE SUCCARDE on June 25, 2018 at 8:08 am Good morning! I started the 8 week challenge before and really struggled with it. Which workout would you recommend for intermediate? Reply fitnessfooddiva on June 25, 2018 at 9:25 am Hi Connie!The summertime slim down would be a great one for you instead! ReplySubmit a Comment Cancel replyYour email address will not be published. Required fields are marked *CommentName * Email * Website Save my name, email, and website in this browser for the next time I comment.