Welcome to Day 2!! I hope Day 1 went well and you really pushed your legs to fatigue. Today we are going to be working our Chest and Triceps. So before
Do you have a printable version for your 8 week body transformation.? I only see it for day 1 legs. I am just trying to figure out the best way to keep track of all different excersises & reps. Thanks in advance.
Cathy!! Not yet! I am working on it. I am putting together a printable version of week one and will be posting it and will continue to do so with each week. Sorry I don’t have it up yet, but it is coming. I post the workouts as I do them too, so I will get it up ASAP!! Sorry for the inconvience.
My boyfriend is interested in a similar program to do as this. We workout together whenever we can so it’s nice to be on the same page. Can he follow this one? Should he make any changes??
I think that is awesome you workout together! He can absolutely do the 8 week body transformation workout. He doesn’t need to change anything other than make him pile on the weight 😉 Have a great time!
What’s the difference between the cable tricep pull down and the v bar tricep pull down other than what you are holding? Do they workout different muscles along with the tricep? Thanks!
There is a difference, the cables pulldown work the long head of the tricep, while the v-bar works more the medial head of the tricep. Each exercise it is important to really squeeze and isolate the tricep as you push down with either the cable or the v-bar.
Hi Shannon, I just finished day 2 of the 8 week body transformation and wanted to thank you! I’ve been looking for a program to follow, and this is exactly what I’ve been looking for!! The videos, pictures, descriptions, and pep talks are so helpful. I’ve wanted to become more comfortable with strength training…knowing what to do and how to do it, and you have provided everything I need to get started. Thank you, thank you! 🙂 Nicole
Hi, I am really happy to hear you are finding the 8 week program useful! I love to hear feedback and what I can be doing to make things easier or if the videos and pictures are helpful, so THANK YOU for sending me your thoughts. I hope you continue to enjoy the program and become more and more comfortable with training as the weeks go on, which I have know doubt that you will!!
I finished your 10 week program a couple weeks ago and loved it! Saw great improvement in a lot of areas! On day 2 of this 8 week one, excited to do another round of workouts with you 🙂 thanks for the great programs
Hey Shannon! I’m so excited I found this!!! I’m starting today and I can’t wait! Thank you so much for the videos and this blog. I’ve been doing all sorts of classes and a ton of cardio and I’m stuck. ???? I haven’t seen changes in a while.???? I’m going to try to push myself harder in the gym by lifting weights and I think this is perfect. Thanks again. Results to come……???????????????????????? Ashley
Just started your program and its amazing I absolutely love it question is food schedule I’m not to sure what and when I should eat I work from 7am-5pm and go to gym after work what should my meal plan look like
Hi, so happy you are enjoying the program. It is hard to eat when we are so busy working, but it is best to try and eat some from of good protein every 3 hours. This helps to fuel your body, muscles, and mind and keep your metabolism burning throughout the day.
How long does each workout take? And do you do cardio daily? If so, before or after your workout? Also do you just repeat days 1-7 over and over again I can’t seem to open everything up so I can see it all! I am starting Monday and want to do it right!! Thank you!
Each workout takes me about 1.5hrs, but some days less depending on how much time I need between sets. I try to keep moving so I get in and get out. I do cardio on all the days, it will tell you at the top of each workout, and I do mine after I lift, but that is just my preference. If you would rather do it before you can do that too. I like to use my energy lifting and not spend it right out of the gates on cardio. No you don’t do days 1-7 over again. There is an entire 8 week program to follow!
Hi Shannon! Last night was day 1 for my 8 week body transformation. I went awesome! You’re videos and even just your workout ethic has given me that push I’ve been needing! Thank you thank you thank you !!!!! Besides starting a new life of good health and fitness, I am also training for dirty girl mud race and tough mudder. Never done anything like that so I’m very nervous. Do you think this program is good for that or should I follow any other of your amazing programs? 🙂 also, what do you recommend for nutrition? No carb or low carbs? Hoemuch protein should I eat? I’m 5.3 and 124lbs. Thanks for your hard work! God bless you for your willingness to touch others’ lives through this work !
This is an amazing resource! I love everything about it. The ability to put on heavier weights without too many requiring a spotter (machines safer solo) and cutting the cost of a trainer or enlisting a buddy. The motivational videos and demonstrations really help go into the gym with a plan and not waste time. No excuses. So much variety and no boredom. I can try new things. Thank you!
I’m SO excited that I just found this! I’ve been super board with my workouts and have really wanted a new strength training routine to help me pack some muscle. I did my own leg workout this morning so I’m gonna jump in tomorrow on Day 2! Can’t wait! Thank you! 🙂
I’m excited to try this workout, but a couple of questions. I am 64 yrs. young and have osteoporosis. Are there any precautions I should take with these workouts? As a retired RN, I have concerns about no true ‘rest’ days, just cardio. I feel a total break and a massage would do wonders, I worry about the lactic acid buildup, which can be so painful.
Hi, you can absolutely take a full day off completely and get a massage and rest you body. Lifting weights and resistance training are actually really good and encourage for people with osteoporosis. My Mom has it as well and she is 72 years young and workouts out 3-4 times a week with weights and has had great result with her bone density test, however, we are all different and you need to do what is best for your body. So take those cardio only days and full rest days. Stretch, use a foam roller to roll on and work out any lactic acid that is built up. Drink lots of water and get good sleep. I think you are going to do amazing!!
I’ve been running for 6 months now and been on a mild full body strength training program (3x a week) for over a month, and I’m ready to turn up the heat. Started with day 1 leg day two days ago, and holy cow. Walking like a t-Rex still and had to take a day off of the gym. But I’m back at it today and I’m excited about this guide. Thank you!
You are so welcome and I am happy you enjoy the workouts. BCAA is short for Branch Chain Amino Acids and come in a vitamin form, a liquid form, or powder form. They are a great way to restore the body after, or during a workout. They are something you can drink during your workout to help maintain and replenish electrolytes, they support recovery after we have torn our muscles down, and they help to support muscle growth. They also help you to train longer, and harder if necessary. I love to drink them throughout my workout and the day. They also help to burn fat and not muscle. Since the body cannot make BCAA it has to be supplemented and are very important for muscle growth. I hope this helps.
I love your program. One question, due to time constraints I often can’t do a 45 minute weight session and then 45 of cardio. I have been doing 10 minutes of HIIT intervals for my cardio. Are you of the mindset that “something” is better than “nothing”?
Hi! If that is what you have time for than that is great! The weights are more important so you HIIT routine is ok, if you are still seeing results too!
Do you have a printable version for your 8 week body transformation.? I only see it for day 1 legs. I am just trying to figure out the best way to keep track of all different excersises & reps.
Thanks in advance.
Cathy!! Not yet! I am working on it. I am putting together a printable version of week one and will be posting it and will continue to do so with each week. Sorry I don’t have it up yet, but it is coming. I post the workouts as I do them too, so I will get it up ASAP!! Sorry for the inconvience.
Shannon 🙂
I am also looking for a printable version either by week or by the whole program when you have it available.
So you do all the reps in one exercise before moving onto the next, right? Thanks
Sharon! Yes, do all the reps/sets in one exercise and then move to the next exercise! have fun.
Shannon 🙂
My boyfriend is interested in a similar program to do as this. We workout together whenever we can so it’s nice to be on the same page. Can he follow this one? Should he make any changes??
Hey Becca!
I think that is awesome you workout together! He can absolutely do the 8 week body transformation workout. He doesn’t need to change anything other than make him pile on the weight 😉 Have a great time!
Shannon 🙂
What’s the difference between the cable tricep pull down and the v bar tricep pull down other than what you are holding? Do they workout different muscles along with the tricep?
Thanks!
Cj,
There is a difference, the cables pulldown work the long head of the tricep, while the v-bar works more the medial head of the tricep. Each exercise it is important to really squeeze and isolate the tricep as you push down with either the cable or the v-bar.
Shannon 🙂
i see on the PDF file, it says 3 sets of 20 and on here it says 3 sets of 10-12? Which is correct ? 🙂 thanks
Stephanie! Hi, sorry about the confusion. It is 3 sets 10-12 reps! Thanks for pointing that out, I will go in and fix it. Have a great day.
Shannon 🙂
Is this 8 week program good for someone who is already established with weight lifting?
Sam,
Hi, yes it is, it’s perfect because you can push yourself.
Hi Shannon,
I just finished day 2 of the 8 week body transformation and wanted to thank you! I’ve been looking for a program to follow, and this is exactly what I’ve been looking for!! The videos, pictures, descriptions, and pep talks are so helpful. I’ve wanted to become more comfortable with strength training…knowing what to do and how to do it, and you have provided everything I need to get started. Thank you, thank you! 🙂
Nicole
Nicole!
Hi, I am really happy to hear you are finding the 8 week program useful! I love to hear feedback and what I can be doing to make things easier or if the videos and pictures are helpful, so THANK YOU for sending me your thoughts. I hope you continue to enjoy the program and become more and more comfortable with training as the weeks go on, which I have know doubt that you will!!
Shannon 🙂
Shannon,
I finished your 10 week program a couple weeks ago and loved it! Saw great improvement in a lot of areas! On day 2 of this 8 week one, excited to do another round of workouts with you 🙂 thanks for the great programs
Felicia
Hey Shannon!
I’m so excited I found this!!! I’m starting today and I can’t wait! Thank you so much for the videos and this blog. I’ve been doing all sorts of classes and a ton of cardio and I’m stuck. ???? I haven’t seen changes in a while.???? I’m going to try to push myself harder in the gym by lifting weights and I think this is perfect. Thanks again. Results to come……???????????????????????? Ashley
Ashley!
I hope you like the program and so happy you are incorporating weights with your cardio, I think you will really see some changes!!! GO GET IT DONE!!
Shannon 🙂
Just started your program and its amazing I absolutely love it question is food schedule I’m not to sure what and when I should eat I work from 7am-5pm and go to gym after work what should my meal plan look like
Roselynn!
Hi, so happy you are enjoying the program. It is hard to eat when we are so busy working, but it is best to try and eat some from of good protein every 3 hours. This helps to fuel your body, muscles, and mind and keep your metabolism burning throughout the day.
Shannon 🙂
How long does each workout take? And do you do cardio daily? If so, before or after your workout? Also do you just repeat days 1-7 over and over again I can’t seem to open everything up so I can see it all! I am starting Monday and want to do it right!!
Thank you!
Joanie,
Each workout takes me about 1.5hrs, but some days less depending on how much time I need between sets. I try to keep moving so I get in and get out. I do cardio on all the days, it will tell you at the top of each workout, and I do mine after I lift, but that is just my preference. If you would rather do it before you can do that too. I like to use my energy lifting and not spend it right out of the gates on cardio. No you don’t do days 1-7 over again. There is an entire 8 week program to follow!
Shannon:)
Hi Shannon! Last night was day 1 for my 8 week body transformation. I went awesome! You’re videos and even just your workout ethic has given me that push I’ve been needing! Thank you thank you thank you !!!!! Besides starting a new life of good health and fitness, I am also training for dirty girl mud race and tough mudder. Never done anything like that so I’m very nervous. Do you think this program is good for that or should I follow any other of your amazing programs? 🙂 also, what do you recommend for nutrition? No carb or low carbs? Hoemuch protein should I eat? I’m 5.3 and 124lbs. Thanks for your hard work! God bless you for your willingness to touch others’ lives through this work !
It won’t let me watch the video 🙁 is there another reference to watch this from??
you can try going straight to youtube, but try it again. Sorry about that.
This is an amazing resource! I love everything about it. The ability to put on heavier weights without too many requiring a spotter (machines safer solo) and cutting the cost of a trainer or enlisting a buddy. The motivational videos and demonstrations really help go into the gym with a plan and not waste time. No excuses. So much variety and no boredom. I can try new things. Thank you!
I’m SO excited that I just found this! I’ve been super board with my workouts and have really wanted a new strength training routine to help me pack some muscle. I did my own leg workout this morning so I’m gonna jump in tomorrow on Day 2! Can’t wait! Thank you! 🙂
HI Shannon,
I’m excited to try this workout, but a couple of questions. I am 64 yrs. young and have osteoporosis. Are there any precautions I should take with these workouts? As a retired RN, I have concerns about no true ‘rest’ days, just cardio. I feel a total break and a massage would do wonders, I worry about the lactic acid buildup, which can be so painful.
Christine!
Hi, you can absolutely take a full day off completely and get a massage and rest you body. Lifting weights and resistance training are actually really good and encourage for people with osteoporosis. My Mom has it as well and she is 72 years young and workouts out 3-4 times a week with weights and has had great result with her bone density test, however, we are all different and you need to do what is best for your body. So take those cardio only days and full rest days. Stretch, use a foam roller to roll on and work out any lactic acid that is built up. Drink lots of water and get good sleep. I think you are going to do amazing!!
Shannon 🙂
I’ve been running for 6 months now and been on a mild full body strength training program (3x a week) for over a month, and I’m ready to turn up the heat. Started with day 1 leg day two days ago, and holy cow. Walking like a t-Rex still and had to take a day off of the gym. But I’m back at it today and I’m excited about this guide. Thank you!
Hi Shannon!
This is really great and want to thank you for posting your workouts. It’s super helpful considering I was getting a bit lost on my own.
I have a question: you mention drinking BCAA…what is that? 🙂
Hi Barb,
You are so welcome and I am happy you enjoy the workouts. BCAA is short for Branch Chain Amino Acids and come in a vitamin form, a liquid form, or powder form. They are a great way to restore the body after, or during a workout. They are something you can drink during your workout to help maintain and replenish electrolytes, they support recovery after we have torn our muscles down, and they help to support muscle growth. They also help you to train longer, and harder if necessary. I love to drink them throughout my workout and the day. They also help to burn fat and not muscle. Since the body cannot make BCAA it has to be supplemented and are very important for muscle growth. I hope this helps.
Shannon 🙂
for the over head tricep extension, does it matter which leg is forward?
NO, whatever is comfortable for you!
Shannon 🙂
HI Shannon,
I love your program. One question, due to time constraints I often can’t do a 45 minute weight session and then 45 of cardio. I have been doing 10 minutes of HIIT intervals for my cardio. Are you of the mindset that “something” is better than “nothing”?
Hi! If that is what you have time for than that is great! The weights are more important so you HIIT routine is ok, if you are still seeing results too!