Happy New YEAR!! It is so good to be back and can’t wait to get this 2016 going with an amazing 8 Week Body Transformation Workout. This workout is going to
Excited to get started! Was wondering if you do your cardio before or after weights? I find it difficult to get that much cardio in after my legs are fatigued. Could really use your help. Thanks in advance! -Taylor
Taylor! I do my cardio after I lift. I agree, on leg day it is hard, but I feel I can’t lift as hard if I do cardio first, I feel slightly fatigued before I start lifting, so I do it after. It is TOTALLY up to you. If you want to do it before I say go for it!! Make it work for you!!
Totally excited to start another one of your programs.
My question today centers around the protein shake after lifting but before cardio. Generally the advice is to wait until after cardio as to maximize fat loss. Just curious about your recommendation to do it before?
As always thanks for the programs. I haven’t done anyone else’s workouts since I found you last year.
I was wondering how many days a week you do cardio and for how long each session? Do you do cardio after every weight day? Thank you for the 8 week body transformation workout guide. It is very easy to follow (since I’m a newbie) and I don’t feel intimidated to go to the gym.
I do cardio everyday. I like to do my cardio after I lift weights so I have all the energy I need to push myself on lifting and then burn myself at the end by doing cardio. You do what works for you. I usually do between 45-50 minutes of cardio as well. Have fun and I am so glad this program is easy for you to follow, that is one of my main goals is to make the gym easy and not intimidating!! Shannon 🙂
I too am late to start this program! I’ve been following your posts for sometime now and am really excited to finally do one. Question- when doing the workouts do you do them as a circuit workout or you complete all 5 sets at one time and then move on to the next one?
HI, it’s NEVER too late!! join in. Yes, I complete all the sets in one exercise and then move to the next exercise unless, it says to superset something. But you will know if you have to superset, which you would do 2 of the exercises at a time. Meaning, do one set for one of the exercises and then jump right to the second exercise and do the set for it, rest and then start the next set.
Love, love, love the workout guides you provide!! Upon starting your 8-week plan, I was just wondering what kind of nutrition regime should be followed? Will you outline something similar like you did with 28 days to shred? Or should this portion be individually determined? Thanks a bunch!
Hi, You can follow the same nutrition plan and use some of the alternative options to shake things up. If you need them please let me know and I will send them to you. Shannon 🙂
My schedule doesn’t always allow for lifting over the weekends, so if I start the program on a Monday is there any harm in lifting M-F and then having Saturday and Sunday as my active rest days?
Hi, you can absolutely do that, whatever works for your schedule. I just put things out there as a guideline and you can tweak it anyway to make it all work for you!! Shannon 🙂
Just wondering how you decide what weight is heavy enough but light enough so you can do enough reps? Do you use a percentage of your max? Also, are the 2 warmup sets at the same weight as the other sets?
Hi, for me, I put on a weight I know I can do and do my warmup sets, then I load the weight on to where I can get through the reps, but am struggling toward the last few. Everyone is different, so you will have to see what your capable of doing and adjust the weight from there. Hope this helps.
As a beginner, or should I say “someone starting over,” should I still go all out with heavy weights? I haven’t really worked out for about 3 months and need to lose some pounds and get back in shape. Thoughts?
Jeny! Hi! So I would make sure to do something that is comfortable at first, to get your body use to weights again, but definitely if you feel good increase the weight a few days or as you are more comfortable again. I think you would be fine going heavier, but I just don’t want you to cause any injury by trying to raise the roof the first week back. Be smart, listen to your body and increase the weight as you feel your comfort level and strength rise!
I have started the 8-week transformation after having done the shred and and 6 week. I enjoy your leg workouts and wonder if you have ever considered compiling a leg workout program for “x” weeks in order to get stronger, more defined legs.
Hi!! I stumbled upon your blog in Pinterest. I know I’m super late in the game but I’m going to start this tomorrow. I’m a little confused on the warmup set. Are you suppose to do a warmup set for each movement twice? Or just the first two movements twice to warm up your muscles? Thanks so much! So excited
It is never too late and so glad you are going to do the 8 week program! Sorry for the confusion, so you will do 2 warm up sets for each exercise, 8-10 reps. This helps to warm up your legs so you can really push them when you add the weight on for your regular sets. Does this make sense?
Shannon, I found your website via Pinterest, very excited to try this! I’ve been doing crossfit for a few years (which I still love) but really wanted to learn how to workout at a normal gym, on my own schedule. All those machines are so confusing to me so this is amazing! Quick question: how long do you normally workout during this 8wk program. I read above that you also do cardio (45-50 mins?) so are you spending up to 1.5-2 hrs at gym? Also, should I be using weights to complete 20 reps without rest? Kathy
Yes, I spend about 1.5-2hrs at the gym, which I know is a long time and many people do not have that time to give. So you can modify what works for you. Cut down on the cardio, or do a few less sets of each exercise if that helps.
Yes, you should be doing 20 reps without resting :))
I am getting ready to start this program. I have no problem with motivation to workout, I LOVE THE GYM. I do however have a problem with nutrition. I am someone who needs it spelled out for her. I need a budget friendly plan i can follow for success. I love to meal prep so that would not be an issue. I have PCOS and it makes it super hard to lose weight and keep it off. Thanks for any advice.
When you do the warm up, do you do two sets at each station first then make a second round doing 3 sets of each or do you do 2 warmup 3sets then go to the next station and repeat?
Hi, so I do a warm up set for the exercise I am doing, followed by the sets for that exercise as well, and then move onto the next exercise and repeat. Does that help? make sense?
I plan on starting this program this week and was wondering if you fit cardio in on the days that you lift? I usually try to do the stair-stepper or some sort of cardio, especially after upper body but just wanted to get your input 🙂
So far in live with this routine. Wondering if there is a printable version available? Also do you have a meal plan for this? I am horrible at making one.
Hi, I am in the process of updating my website and do not have a printable version of the 8 week program, so sorry. But when the website is updated it will be very easy to access on your phone and use at the gym. So happy you like the program!
I just found this plan on pinterest. I have never been into weight lifting but I realize that I will not get the results I want by just doing cardio. I’ve signed up to do a rugged maniac in September and I’d love to get some muscles beforehand.
I love that this plan is like having a personal trainer in your pocket. I’m joining the gym today and plan to get started with this plan Monday. In 8 weeks I can’t wait to see my progress.
You go girl… RUGGED MANIAC, that is fantastic. I wish you the best of time training and know you will be ready for it come September!! Hard work always pays off and it sounds like you are ready.
I have been struggling with weight ever since I discovered a problem with my hormones, it is killing me, as I have always been a really active girl, loved different sports and now I can’t even think about it! Because the only reason I would do it is to feel like myself again but I can’t see any changes so it discourages me so much! I am so unhappy with what I look like I don’t enjoy life the way a 22 year old should. Do you think this 8 week body transformation will actually change my appearance in 8 weeks?
Thank you in advance, your blog is so inspiring and I wish I could just go out and do it!
(PS. What if my gym doesn’t have the machines you use here?)
Hi, I am sad to hear of your struggles and know that the body is a crazy and amazing thing all at once. First off, all things take time, so getting discouraged will only make things harder. You are young and have lots of energy, so be patient and don’t beat yourself up. Take one day at a time and be proud of what you accomplish. I think the 10 weeks to fit program would be better for you to start with, and I think it will definitely help you see improvement and give you confidence in yourself. Be strong and don’t be unhappy. You can do this and will see changes not only in your body, but also in your spirit!!
If my gym doesn’t have the lying leg curl or hack squat machines, what would recommend replacing those exercises with? Also, if the leg extensions cause knee pain should I just do a light weight set or is there another exercise I could do instead?
You can do straight leg dead lifts in place of lying leg curls, and in place of hack squats do squats with your feet shoulder width apart and dumbbells in either hand. Make sure not to let your knees go over the tops of your toes. If you are getting knee pain from leg extensions I would not do them. I would do some walking lunges or split leg squats with dumbbells. You don’t want to irritate or injure yourself.
Hi. I am about to start your 10 week program. I am super excited about it. Thank you so much for posting this. I was just wondering how many minutes do you do cardio on the days you lift?
What do you mean by your sets and reps?? Do you do the 2 sets warm up of say lifting and then lift the same weight 3 sets of 20?? Just wanted to make sure ! Thank you, Ashley
So you do 2 warm up sets a little lighter, then when you move into the working sets the goal is to lift heavier. So if you can, try not to use the same weights or your warm up sets as you do your working sets. Challenge yourself to lift heavier.
Hey! I’m starting your workouts soon. I’ve got some weight to lose and really want to slim down and get strong! just wondering which plan you recommended I follow? Thanks in advance! Your work outs look awesome 🙂
Excited to start this program Monday… It’s get shredded while Hubby is deployed time! 😉 Easier when Mr. Sugar-all-the-time isn’t around! So, I must just be missing the meal plan others have referred to. I’m sure it’s posted somewhere? And I’m 5’11” tall, so would I follow a mid to low calorie plan of 1500 or bump it to 1700/1800? Or does it maybe change or taper/phases throughout the 8 weeks? Oh, and I workout first thing in the morning around 5:30 or so and wake up hungry. What should I eat before to make it through weights and then do the shake before cardio? I’ve been doing a shake with BCAA’s just before heading to the gym but am hungry again before cardio (and my cardio hasn’t been 45-60 minutes) 😉 Thank you SO much for your help!
Hi, sounds like you have some fun plans in the gym while your sweet husband is deployed! Good For You!! So as far as what to eat in the morning, depending on how much earlier you want/can wake up you could eat some plain oatmeal, about 1/4 cup or a slice of ezekiel bread with natural peanut butter on it. Something with a little staying power, but won’t make you sluggish and tired. So if you did that, I would omit the shake before the gym and just stick to the one after you have lifted weights. OR, you could make a protein drink made with casein protein which is a slower releasing protein and stays in your system longer and it also makes you feel fuller than just whey protein. Your caloric intake all depends on where you are at right now and what type of results you are looking for. You definitely don’t want to deprive your body, but you do need to find a good balance for your body. I can customize a meal plan for you for $100 if you are interested? Also waking up hungry I would suggest drinking a slow release protein about 45 minutes before you go to bed to fuel your body while you sleep and help prevent you from waking up hungry in the morning. I like to use MHP Probolic-SR 12 hour muscle feeder. I hope I have been able to help you and if you have anymore questions please email me!! [email protected]
I try to give myself 30-40 seconds. Sometimes maybe a wee bit longer to stretch a muscle out and grab a drink. I don’t like to wait too long between I don’t get tired 😉
I came across your website while searching for workouts on Pinterest and I can’t wait to get started on this program on Monday. I’m currently getting a small group of ladies together to do this with me so that we can all motivate one another to reach our fitness goals. Thank you for taking time to put together programs like this. You are awesome!
I think that is awesome you are putting a group together, what a great way to help each other stay motivated and on track!! You are a great friend for doing that and I hope you all enjoy the workouts.
I try to only rest 30-40 seconds, but sometime I do give myself a little longer to stretch, grab a drink and re-focus. I don’t like taking too much time and loose my momentum and begin to get tired.
Thank you so much for putting this work out together. It is by far the easiest plan to follow. The pictures along with the video is just awesome. I’m trying to lose the last of my baby weight and I haven’t been able to for a year. I’m going to try your 8 week plan and hope something changes! Thanks for the clear instructions!
I stumbled onto your workouts via pinterest. Back in early March I decided that it’s time for me to get in shape and lose weight. I’ve always been intimidated by going to gyms because fear of working out around others plus I had no idea what exercises to do for muscles. With my hubby’s help I just completed b your 5 week plan and will start the 8 week plan today. I’m now comfortable in the weight area of the gym regardless of who is there and have learned what exercises to do for certain muscle groups. Since I started a heslthier lifestyle on March 6 I’m down 15 pounds. Thanks for the great workouts.
Hi~ I want to start this 8 week program on Monday…. Do you have a meal plan to follow this program? I checked your website and can’t find one. Did I miss it somewhere? Do you also have a before/after pix? I tend to gain muscle and bulk up quickly. I want those sleek, thin, toned muscles. Petrified about getting bulky.
I actually do custom meal plans if you are interested. Don’t be petrified about getting bulky, and gaining muscle easily is a huge blessing. Muscle is what burns fat so you can have a nice toned body. All bodies are built differently and some of us don’t have the body composition to have super thin muscle tone, which is ok. My hope for you is to embrace the amazing muscle you do put on, but dial in your meal planning to allow for good calorie/fat burn to lean out for your body. Does that make sense?
I am excited to begin this program! And so thankful to have it all mapped out so I don’t look confused in the gym. Just wondering, what is the appropriate rest time between sets?
So I allow 30-40 seconds, but if you need more time so you can stretch, catch your breath, get a drink please take it. You will find that 30-40 seconds is a long time, but so do what works for your pace.
I just came across your site via Pinterest – got to LOVE Pinterest!!! 🙂 Anyway, I just started going to the gym about 2 weeks ago and have been just picking and choosing machines at random to do without a plan in place. THANK YOU so much for this program. I feel now I can go in to the gym prepared for success!!! But I do have 2 questions – 1) I can really only get to the gym 4 days a week (I work full time and have 2 small children) – are there any days/exercises that can combine into 1 day vs. 2? 2) I noticed in some of the comments you mentioned you do custom meal plans. How can I contact you about that? I am a vegetarian just looking for better/more options that are family friendly! Thank you so much for everything you have done here and I can’t wait to get started!!!!
Hi, you can combine workouts so you can get all the body parts worked out in your time schedule. You can combine back/biceps, chest/triceps, legs/shoulders, or biceps/triceps. I am exciting you are enjoying the workouts. If you have any other questions you can always email me too.
I’m only on day four and I love it! One question… how do you suggest fitting in cardio? I usually go to a spin class because I’m not a big runner and I have a bad knee. The spin class is an hour and I would go 3x a week at least. Overall I need to burn some fat and gain muscle. My BMI is 28% my goal is 18% for now.
I think spin class is a great cardio workout. You can always do your weights before you go into spin class and on the days you don’t do spin class just do your weights or do the elliptical or stairs to avoid hurting your knee. If you do the other types of cardio I would not do them for an hour however, more like 30 minutes since you are doing an hour the other days.
Hey Shannon! I’m at day 22 of the program, and I am LOVING it. I feel so much stronger and I’m so motivated to see how I will feel by the end. One question, should I drink a protein shake before or after my workout? I’ve done research and had conflicting results. What would be ideal to eat/drink before and after a workout? Thanks so much!
Becca.. Hi.. I know there are different opinions on when to drink the protein drink. I like to drink mine after I have lifted weights, just before I do cardio, BUT if you can’t drink it after weight training, just make sure to drink it as soon as you are done with your entire workout to fuel and feed your muscles.
I am on day 19 and my boyfriend came to the gym with me today to do the workout with me. He actually said…”i never thought you would be in better shape than me”as he died on the floor while I did my 3rd 1 min wall sit…DAY 19 people…I cant wait to see what happens in 19 more days! 🙂
I did Day:1 but I missed out on the Hack Squat. I still worked until failure on the other exercises and did cardio after. What is a good substitute for the Hack Squat?
Hello my name is Sonny! Was wondering if there is anyway you can send me the full 8 week workout program? If so, that would be great! Thank you, and keep up the great work!
Love these workouts and how they are sooooo precise on what to do, how many to do and the break down of when a rest day is. I have spent so much n the past on personal trainers and the fact that you post this free for us is soooo amazing. Watching these videos makes me continent when going into the gym and looking and feeling like I actual know what I’m doing. I’m on week 3 now and LOVE very second of it!!! Thank you soooo much!!! xoxoxoxox
I had been using these plans recently and when I would pull up your site (had it bookmarked to day 1) I had no problem the plans would come up easy. Now even though it says they are free I cannot find the plans anywhere. Has something changed? I would really like to keep working with this program. Thanks for the help.
Hi, the only workouts that are free are now under the free workout category. The 8 week program is part of the premium workouts, which you can have access to, along with all the other programs in that category for $29.99 a month with the option to cancel at anytime. I hope you will continue on your fitness journey and join my team.
Like Alysemou I have been been going through the program for a few weeks now. If I purchase the program am I able to see all of the workouts for the 8 week program at once? Or is this a workout-a-day type program where it will only give you that day’s workout? (I hope this makes sense) Thank you so much for this great program!
You will have access to ALL the days right away, it is NOT a pay by the day. YOu will also have access to ALL the premium workouts not just the 8 week program! I hope that helps.
WOW! I spent a week trying to get myself into the gym to start The New Year off right, and just couldn’t do it. I have found every excuse to not go. But your advice to just go in there and not worry what any thinks; to do this for myself was the simplest, perfect advice for me. I was up at 4, and in the gym by 4:15. I did every machine- even if sweaty dudes were nearby- every set and every rep. I feel amazing!!!!
Amy!!! This made me smile from ear to ear!! GOOD FOR YOU!! Take charge of who you are, and who cares about anyone else, we all had to start somewhere. Sounds like you are doing awesome and have a great attitude. Trust me, the more you focus on yourself pretty soon you will feel like the only one in the gym, and in reality you are all that matter. Keep it Up Girl!!
Hi Shannon I just completed first week. I feel so tired but in good way. I am obese because I am only 5 feet 2 inches tall 42 years old but I weigh 140 and body fat is 34%. Your blog I found on Pinterest and it gives me guide what to do. I was clueless when it came to weights. I don’t think I lost any weight this week but I am surely sore and feel have more energy. Thank you and will continue following your blogs.
Hi! Sounds like you are doing a great job and putting in a lot of hard work. Don’t get discouraged and set little goals each week that will help you attain you larger goal!! keep it up.
Hi, So I am not sure that it is laying leg extensions, but for laying leg curls you could do straight leg dead lifts with a barbell or dumbbells, or you can do seated leg curls if you have that machine. Let me know if that helps!!! Shannon 🙂
Hi Shannon,
Excited to get started! Was wondering if you do your cardio before or after weights? I find it difficult to get that much cardio in after my legs are fatigued. Could really use your help. Thanks in advance!
-Taylor
Taylor! I do my cardio after I lift. I agree, on leg day it is hard, but I feel I can’t lift as hard if I do cardio first, I feel slightly fatigued before I start lifting, so I do it after. It is TOTALLY up to you. If you want to do it before I say go for it!! Make it work for you!!
Shannon 🙂
Hi Shannon,
Totally excited to start another one of your programs.
My question today centers around the protein shake after lifting but before cardio. Generally the advice is to wait until after cardio as to maximize fat loss. Just curious about your recommendation to do it before?
As always thanks for the programs. I haven’t done anyone else’s workouts since I found you last year.
Larissa
I’m a little late… but starting tonite! on your Day 1 – 8 wk program.
I CAN’T WAIT til gym time tonite!
Jana!!
It’s NEVER too late!! Have a great workout!!
Shannon 🙂
I was wondering how many days a week you do cardio and for how long each session? Do you do cardio after every weight day? Thank you for the 8 week body transformation workout guide. It is very easy to follow (since I’m a newbie) and I don’t feel intimidated to go to the gym.
Jen, HI!!
I do cardio everyday. I like to do my cardio after I lift weights so I have all the energy I need to push myself on lifting and then burn myself at the end by doing cardio. You do what works for you. I usually do between 45-50 minutes of cardio as well. Have fun and I am so glad this program is easy for you to follow, that is one of my main goals is to make the gym easy and not intimidating!!
Shannon 🙂
Hi Shannon!
I too am late to start this program! I’ve been following your posts for sometime now and am really excited to finally do one. Question- when doing the workouts do you do them as a circuit workout or you complete all 5 sets at one time and then move on to the next one?
Thanks,
Denice
Denice!
HI, it’s NEVER too late!! join in. Yes, I complete all the sets in one exercise and then move to the next exercise unless, it says to superset something. But you will know if you have to superset, which you would do 2 of the exercises at a time. Meaning, do one set for one of the exercises and then jump right to the second exercise and do the set for it, rest and then start the next set.
Shannon 🙂
Hi Shannon,
Love, love, love the workout guides you provide!! Upon starting your 8-week plan, I was just wondering what kind of nutrition regime should be followed? Will you outline something similar like you did with 28 days to shred? Or should this portion be individually determined? Thanks a bunch!
Danica!!
Hi, You can follow the same nutrition plan and use some of the alternative options to shake things up. If you need them please let me know and I will send them to you.
Shannon 🙂
My schedule doesn’t always allow for lifting over the weekends, so if I start the program on a Monday is there any harm in lifting M-F and then having Saturday and Sunday as my active rest days?
Thanks!
Jen..
Hi, you can absolutely do that, whatever works for your schedule. I just put things out there as a guideline and you can tweak it anyway to make it all work for you!!
Shannon 🙂
Just wondering how you decide what weight is heavy enough but light enough so you can do enough reps? Do you use a percentage of your max? Also, are the 2 warmup sets at the same weight as the other sets?
Jena!
Hi, for me, I put on a weight I know I can do and do my warmup sets, then I load the weight on to where I can get through the reps, but am struggling toward the last few. Everyone is different, so you will have to see what your capable of doing and adjust the weight from there. Hope this helps.
Shannon 🙂
I love this 8 week plan, do you have a compiled list of all the days together so I don’t have to print off 56 days of workouts individually?
Thanks!
Michaela!
Hi, I don’t yet, because I am not done posting the 8 weeks, but I will when the 8 weeks is over.. so stayed tuned and so happy you love the plan!
Shannon 🙂
As a beginner, or should I say “someone starting over,” should I still go all out with heavy weights? I haven’t really worked out for about 3 months and need to lose some pounds and get back in shape. Thoughts?
Jeny!
Hi! So I would make sure to do something that is comfortable at first, to get your body use to weights again, but definitely if you feel good increase the weight a few days or as you are more comfortable again. I think you would be fine going heavier, but I just don’t want you to cause any injury by trying to raise the roof the first week back. Be smart, listen to your body and increase the weight as you feel your comfort level and strength rise!
Shannon 🙂
Hi Shannon,
I have started the 8-week transformation after having done the shred and and 6 week. I enjoy your leg workouts and wonder if you have ever considered compiling a leg workout program for “x” weeks in order to get stronger, more defined legs.
Thanks for the awesome motivation!
Rayna
Rayna!
Hi, Great idea!! I will have to do that and when I do I am dedicating it to you for inspiring me to think outside the box. Thank YOU!!
Shannon 🙂
Hi!! I stumbled upon your blog in Pinterest. I know I’m super late in the game but I’m going to start this tomorrow. I’m a little confused on the warmup set. Are you suppose to do a warmup set for each movement twice? Or just the first two movements twice to warm up your muscles? Thanks so much! So excited
Hi Sara!!
It is never too late and so glad you are going to do the 8 week program! Sorry for the confusion, so you will do 2 warm up sets for each exercise, 8-10 reps. This helps to warm up your legs so you can really push them when you add the weight on for your regular sets. Does this make sense?
Shannon 🙂
Shannon, I found your website via Pinterest, very excited to try this! I’ve been doing crossfit for a few years (which I still love) but really wanted to learn how to workout at a normal gym, on my own schedule. All those machines are so confusing to me so this is amazing!
Quick question: how long do you normally workout during this 8wk program. I read above that you also do cardio (45-50 mins?) so are you spending up to 1.5-2 hrs at gym?
Also, should I be using weights to complete 20 reps without rest?
Kathy
Kathy, HI!!
Yes, I spend about 1.5-2hrs at the gym, which I know is a long time and many people do not have that time to give. So you can modify what works for you. Cut down on the cardio, or do a few less sets of each exercise if that helps.
Yes, you should be doing 20 reps without resting :))
Shannon 🙂
I am getting ready to start this program. I have no problem with motivation to workout, I LOVE THE GYM. I do however have a problem with nutrition. I am someone who needs it spelled out for her. I need a budget friendly plan i can follow for success. I love to meal prep so that would not be an issue. I have PCOS and it makes it super hard to lose weight and keep it off. Thanks for any advice.
Candi!
Hi, I have a meal plan I could email you, if that will help?
Shannon 🙂
Hello,
When you do the warm up, do you do two sets at each station first then make a second round doing 3 sets of each or do you do 2 warmup 3sets then go to the next station and repeat?
Veronica!!
Hi, so I do a warm up set for the exercise I am doing, followed by the sets for that exercise as well, and then move onto the next exercise and repeat. Does that help? make sense?
Shannon 🙂
Hey!
I plan on starting this program this week and was wondering if you fit cardio in on the days that you lift? I usually try to do the stair-stepper or some sort of cardio, especially after upper body but just wanted to get your input 🙂
Thanks for your help!
Kaci!
Yes, I do cardio after every workout. I lift weights and then do my cardio for the day, so you are good to go!!
Shannon 🙂
So far in live with this routine. Wondering if there is a printable version available? Also do you have a meal plan for this? I am horrible at making one.
Shanine!
Hi, I am in the process of updating my website and do not have a printable version of the 8 week program, so sorry. But when the website is updated it will be very easy to access on your phone and use at the gym.
So happy you like the program!
Shannon 🙂
I just found this plan on pinterest. I have never been into weight lifting but I realize that I will not get the results I want by just doing cardio. I’ve signed up to do a rugged maniac in September and I’d love to get some muscles beforehand.
I love that this plan is like having a personal trainer in your pocket. I’m joining the gym today and plan to get started with this plan Monday. In 8 weeks I can’t wait to see my progress.
Thank you.
Better late than never.
Alesha!
You go girl… RUGGED MANIAC, that is fantastic. I wish you the best of time training and know you will be ready for it come September!! Hard work always pays off and it sounds like you are ready.
Shannon 🙂
Hey Shannon!
I have been struggling with weight ever since I discovered a problem with my hormones, it is killing me, as I have always been a really active girl, loved different sports and now I can’t even think about it! Because the only reason I would do it is to feel like myself again but I can’t see any changes so it discourages me so much!
I am so unhappy with what I look like I don’t enjoy life the way a 22 year old should.
Do you think this 8 week body transformation will actually change my appearance in 8 weeks?
Thank you in advance,
your blog is so inspiring and I wish I could just go out and do it!
(PS. What if my gym doesn’t have the machines you use here?)
Anna-Maria,
Hi, I am sad to hear of your struggles and know that the body is a crazy and amazing thing all at once. First off, all things take time, so getting discouraged will only make things harder. You are young and have lots of energy, so be patient and don’t beat yourself up. Take one day at a time and be proud of what you accomplish. I think the 10 weeks to fit program would be better for you to start with, and I think it will definitely help you see improvement and give you confidence in yourself. Be strong and don’t be unhappy. You can do this and will see changes not only in your body, but also in your spirit!!
Shannon:)
If my gym doesn’t have the lying leg curl or hack squat machines, what would recommend replacing those exercises with? Also, if the leg extensions cause knee pain should I just do a light weight set or is there another exercise I could do instead?
Sunny,
You can do straight leg dead lifts in place of lying leg curls, and in place of hack squats do squats with your feet shoulder width apart and dumbbells in either hand. Make sure not to let your knees go over the tops of your toes. If you are getting knee pain from leg extensions I would not do them. I would do some walking lunges or split leg squats with dumbbells. You don’t want to irritate or injure yourself.
Shannon 🙂
Hi. I am about to start your 10 week program. I am super excited about it. Thank you so much for posting this. I was just wondering how many minutes do you do cardio on the days you lift?
Michelle,
Hi, so happy you are doing the 10 week program. I generally do 45 minutes of cardio on the days I lift.
Shannon 🙂
What do you mean by your sets and reps??
Do you do the 2 sets warm up of say lifting and then lift the same weight 3 sets of 20??
Just wanted to make sure !
Thank you,
Ashley
Ashley,
So you do 2 warm up sets a little lighter, then when you move into the working sets the goal is to lift heavier. So if you can, try not to use the same weights or your warm up sets as you do your working sets. Challenge yourself to lift heavier.
Shannon 🙂
Hey! I’m starting your workouts soon. I’ve got some weight to lose and really want to slim down and get strong! just wondering which plan you recommended I follow? Thanks in advance! Your work outs look awesome 🙂
Jeannine,
Hi, I would start with the 10 weeks to Fit program.. It is great and will help you gain strength and lean muscle. I will send you the link.
https://fitnessfooddiva.com/workouts/fitness-tips/10-weeks-to-fit-program/
Shannon 🙂
Excited to start this program Monday… It’s get shredded while Hubby is deployed time! 😉 Easier when Mr. Sugar-all-the-time isn’t around! So, I must just be missing the meal plan others have referred to. I’m sure it’s posted somewhere? And I’m 5’11” tall, so would I follow a mid to low calorie plan of 1500 or bump it to 1700/1800? Or does it maybe change or taper/phases throughout the 8 weeks? Oh, and I workout first thing in the morning around 5:30 or so and wake up hungry. What should I eat before to make it through weights and then do the shake before cardio? I’ve been doing a shake with BCAA’s just before heading to the gym but am hungry again before cardio (and my cardio hasn’t been 45-60 minutes) 😉 Thank you SO much for your help!
Che,
Hi, sounds like you have some fun plans in the gym while your sweet husband is deployed! Good For You!! So as far as what to eat in the morning, depending on how much earlier you want/can wake up you could eat some plain oatmeal, about 1/4 cup or a slice of ezekiel bread with natural peanut butter on it. Something with a little staying power, but won’t make you sluggish and tired. So if you did that, I would omit the shake before the gym and just stick to the one after you have lifted weights. OR, you could make a protein drink made with casein protein which is a slower releasing protein and stays in your system longer and it also makes you feel fuller than just whey protein. Your caloric intake all depends on where you are at right now and what type of results you are looking for. You definitely don’t want to deprive your body, but you do need to find a good balance for your body. I can customize a meal plan for you for $100 if you are interested? Also waking up hungry I would suggest drinking a slow release protein about 45 minutes before you go to bed to fuel your body while you sleep and help prevent you from waking up hungry in the morning. I like to use MHP Probolic-SR 12 hour muscle feeder. I hope I have been able to help you and if you have anymore questions please email me!! [email protected]
Shannon 🙂
HI! I just found your blog through Pinterest and it looks great!
Just wondering how long you rest between sets.
Irene,
I try to give myself 30-40 seconds. Sometimes maybe a wee bit longer to stretch a muscle out and grab a drink. I don’t like to wait too long between I don’t get tired 😉
Shannon 🙂
Hi Shannon,
I came across your website while searching for workouts on Pinterest and I can’t wait to get started on this program on Monday. I’m currently getting a small group of ladies together to do this with me so that we can all motivate one another to reach our fitness goals. Thank you for taking time to put together programs like this. You are awesome!
Hannah
Hannah!
I think that is awesome you are putting a group together, what a great way to help each other stay motivated and on track!! You are a great friend for doing that and I hope you all enjoy the workouts.
Shannon 🙂
Hi there,
Just wondering how long you rest between sets.
THanks 🙂
Irene,
I try to only rest 30-40 seconds, but sometime I do give myself a little longer to stretch, grab a drink and re-focus. I don’t like taking too much time and loose my momentum and begin to get tired.
Shannon 🙂
Thank you so much for putting this work out together. It is by far the easiest plan to follow. The pictures along with the video is just awesome. I’m trying to lose the last of my baby weight and I haven’t been able to for a year. I’m going to try your 8 week plan and hope something changes! Thanks for the clear instructions!
I stumbled onto your workouts via pinterest. Back in early March I decided that it’s time for me to get in shape and lose weight. I’ve always been intimidated by going to gyms because fear of working out around others plus I had no idea what exercises to do for muscles. With my hubby’s help I just completed b your 5 week plan and will start the 8 week plan today. I’m now comfortable in the weight area of the gym regardless of who is there and have learned what exercises to do for certain muscle groups. Since I started a heslthier lifestyle on March 6 I’m down 15 pounds. Thanks for the great workouts.
Good Work RIA!!!!
Shannon 🙂
Hi~ I want to start this 8 week program on Monday…. Do you have a meal plan to follow this program? I checked your website and can’t find one. Did I miss it somewhere? Do you also have a before/after pix? I tend to gain muscle and bulk up quickly. I want those sleek, thin, toned muscles. Petrified about getting bulky.
Julia,
I actually do custom meal plans if you are interested. Don’t be petrified about getting bulky, and gaining muscle easily is a huge blessing. Muscle is what burns fat so you can have a nice toned body. All bodies are built differently and some of us don’t have the body composition to have super thin muscle tone, which is ok. My hope for you is to embrace the amazing muscle you do put on, but dial in your meal planning to allow for good calorie/fat burn to lean out for your body. Does that make sense?
Shannon 🙂
I am excited to begin this program! And so thankful to have it all mapped out so I don’t look confused in the gym. Just wondering, what is the appropriate rest time between sets?
Hidly,
So I allow 30-40 seconds, but if you need more time so you can stretch, catch your breath, get a drink please take it. You will find that 30-40 seconds is a long time, but so do what works for your pace.
Shannon 🙂
Hi Shannon
Please email me your meal plan…you are my inpiration
I just came across your site via Pinterest – got to LOVE Pinterest!!! 🙂 Anyway, I just started going to the gym about 2 weeks ago and have been just picking and choosing machines at random to do without a plan in place. THANK YOU so much for this program. I feel now I can go in to the gym prepared for success!!! But I do have 2 questions – 1) I can really only get to the gym 4 days a week (I work full time and have 2 small children) – are there any days/exercises that can combine into 1 day vs. 2? 2) I noticed in some of the comments you mentioned you do custom meal plans. How can I contact you about that? I am a vegetarian just looking for better/more options that are family friendly! Thank you so much for everything you have done here and I can’t wait to get started!!!!
Erin,
Hi, you can combine workouts so you can get all the body parts worked out in your time schedule. You can combine back/biceps, chest/triceps, legs/shoulders, or biceps/triceps. I am exciting you are enjoying the workouts. If you have any other questions you can always email me too.
Shannon 🙂
Hi There,
I’m only on day four and I love it! One question… how do you suggest fitting in cardio? I usually go to a spin class because I’m not a big runner and I have a bad knee. The spin class is an hour and I would go 3x a week at least. Overall I need to burn some fat and gain muscle. My BMI is 28% my goal is 18% for now.
Michonne!
I think spin class is a great cardio workout. You can always do your weights before you go into spin class and on the days you don’t do spin class just do your weights or do the elliptical or stairs to avoid hurting your knee. If you do the other types of cardio I would not do them for an hour however, more like 30 minutes since you are doing an hour the other days.
Shannon 🙂
Hey Shannon!
I’m at day 22 of the program, and I am LOVING it. I feel so much stronger and I’m so motivated to see how I will feel by the end.
One question, should I drink a protein shake before or after my workout? I’ve done research and had conflicting results. What would be ideal to eat/drink before and after a workout?
Thanks so much!
Becca.. Hi.. I know there are different opinions on when to drink the protein drink. I like to drink mine after I have lifted weights, just before I do cardio, BUT if you can’t drink it after weight training, just make sure to drink it as soon as you are done with your entire workout to fuel and feed your muscles.
Shannon 🙂
I am on day 19 and my boyfriend came to the gym with me today to do the workout with me. He actually said…”i never thought you would be in better shape than me”as he died on the floor while I did my 3rd 1 min wall sit…DAY 19 people…I cant wait to see what happens in 19 more days! 🙂
I did Day:1 but I missed out on the Hack Squat. I still worked until failure on the other exercises and did cardio after. What is a good substitute for the Hack Squat?
You can do seated wall squats, holding the squat for 30 seconds. Make sure to squeeze your glutes and quads as you hold your position.
Shannon 🙂
What is the hack squat machine alternative?
Never mind, found the answer in your comments
Thanks so much!!!
Hello my name is Sonny! Was wondering if there is anyway you can send me the full 8 week workout program? If so, that would be great! Thank you, and keep up the great work!
Love these workouts and how they are sooooo precise on what to do, how many to do and the break down of when a rest day is. I have spent so much n the past on personal trainers and the fact that you post this free for us is soooo amazing. Watching these videos makes me continent when going into the gym and looking and feeling like I actual know what I’m doing. I’m on week 3 now and LOVE very second of it!!! Thank you soooo much!!! xoxoxoxox
I had been using these plans recently and when I would pull up your site (had it bookmarked to day 1) I had no problem the plans would come up easy. Now even though it says they are free I cannot find the plans anywhere. Has something changed? I would really like to keep working with this program. Thanks for the help.
Alysemou,
Hi, the only workouts that are free are now under the free workout category. The 8 week program is part of the premium workouts, which you can have access to, along with all the other programs in that category for $29.99 a month with the option to cancel at anytime. I hope you will continue on your fitness journey and join my team.
Shannon
Like Alysemou I have been been going through the program for a few weeks now. If I purchase the program am I able to see all of the workouts for the 8 week program at once? Or is this a workout-a-day type program where it will only give you that day’s workout?
(I hope this makes sense)
Thank you so much for this great program!
Hi Emma,
You will have access to ALL the days right away, it is NOT a pay by the day. YOu will also have access to ALL the premium workouts not just the 8 week program! I hope that helps.
Shannon 🙂
Do you have a substitute for lying leg curls? My gym doesn’t have it 🙁
Hi.. yes you can do straight leg dead lifts!
WOW! I spent a week trying to get myself into the gym to start The New Year off right, and just couldn’t do it. I have found every excuse to not go. But your advice to just go in there and not worry what any thinks; to do this for myself was the simplest, perfect advice for me.
I was up at 4, and in the gym by 4:15. I did every machine- even if sweaty dudes were nearby- every set and every rep. I feel amazing!!!!
Amy!!! This made me smile from ear to ear!! GOOD FOR YOU!! Take charge of who you are, and who cares about anyone else, we all had to start somewhere. Sounds like you are doing awesome and have a great attitude. Trust me, the more you focus on yourself pretty soon you will feel like the only one in the gym, and in reality you are all that matter. Keep it Up Girl!!
Shannon 🙂
Hi Shannon I just completed first week. I feel so tired but in good way. I am obese because I am only 5 feet 2 inches tall 42 years old but I weigh 140 and body fat is 34%. Your blog I found on Pinterest and it gives me guide what to do. I was clueless when it came to weights. I don’t think I lost any weight this week but I am surely sore and feel have more energy. Thank you and will continue following your blogs.
Zainab,
Hi! Sounds like you are doing a great job and putting in a lot of hard work. Don’t get discouraged and set little goals each week that will help you attain you larger goal!! keep it up.
Shannon 🙂
Hello Just started yesterday…my gym doesn’t have the laying leg extensions…what can I sub for it?
Hi,
So I am not sure that it is laying leg extensions, but for laying leg curls you could do straight leg dead lifts with a barbell or dumbbells, or you can do seated leg curls if you have that machine. Let me know if that helps!!!
Shannon 🙂
I wanted to try the 8 week transformation day 1 on your site but it doesn’t tell you how many sets or reps.
Hi.. ys it says how many reps and set so at the top of the pictures that show before and after exercises.