30 Day Body Transformation – Part 2

Welcome to part 2 of your 30-day body transformation programme (if you haven’t completed part 1, head here). You should be starting to feel stronger; your sleep should be improving and you might also be starting to feel and see changes within your body.

Get ready for the next two weeks, we’re starting on week 3, day 15:

Week 3: Intensify

Day 15: Full Body Strength Training

Warm-up: 5 minutes of dynamic stretching. Do 60 seconds of each of the following stretches or 30 seconds per side:

Arm circles (stand with arms out to the side and rotate your arms making large circles)

Hip rotations (stand and lift one leg, rotate round in a circle, place the foot back on the ground and repeat with the other leg)

Waist twists (stand with feet shoulder width apart, keep a soft bend in the knees and twist side to side from the hips and waist (not the knees)).

Squats (stand with feet hip width apart, and lower down as though you are sitting on a chair by pushing the hips back. Push back up through the heels).

Arm swings (stand with arms out to the side, palms facing down and swing arms from side to side).

Repeat Day 1’s workout increasing weight and/or reps.

Workout:

Squats (3 sets of 15 reps) – Stand with feet hip width apart and lower down as though you are sitting on a chair, keeping your back straight and head and chest up. Push back up through the heels.

Push-ups (3 sets of 10-15 reps) – Place your hands on the floor a little more than shoulder width apart and extend your legs back, keeping your back straight. Lower your body until your chest is close to the floor, and then push back up until your arms are straight. These can be performed on your knees if you need.

Bent-over rows (3 sets of 12 reps) – Stand with your legs shoulder-width apart and knees slightly bent. Bend over at a 45° angle, keeping your back straight and your neck neutral. Breathe in and then exhale as you pull the dumbbells up towards the sides of your chest. Keep your wrists stable and lift as far as your range of motion allows. Lower the weights back down in a controlled manner.

Floor chest press (3 sets of 12 reps) – Lie on the floor with your knees bent and your feet flat. Hold a dumbbell in each hand with your arms fully extended towards the ceiling. Lower the weights towards the floor and then push back up.

Bicycle crunches (3 sets of 20 reps) – Lie on the floor with your legs in tabletop position, place your hands behind your head with your elbows wide (do not pull on your head), engage your core and lift your head and chest off the floor. Straighten your right leg to 45° whilst turning your upper torso to the left, bringing your right elbow towards the left knee. Alternate sides to mimic a bicycle motion.

Cool down: 5 minutes of static stretching. Hold each of the following stretches for 60 seconds:

Quad stretch (stand with feet hip-width apart, squeeze your core muscles and relax your shoulders. Bend your right leg bringing your heel towards your bum and grab your foot with your right hand. Hold for 30 seconds and then repeat with the left leg)

Hamstring stretch (stand and stretch your right leg out in front of you, placing your heel on the floor with your toes pointing towards the ceiling. Keeping this leg straight, have a soft bend in your left leg and hinge at the hips to bend forwards slightly. You should feel the stretch in the back of your thigh. Hold for 30 second and repeat with the left leg).

Ab stretch (lie on the floor, place your hands underneath your shoulders and push your upper body off the floor).

Low back stretch (lie on the floor and hug your knees in towards your chest).

Arm and shoulder stretch (stretch your right arm out and across your body. Use your left arm to tuck around the right and pull i towards your body. Hold for 30 seconds and repeat with the left arm).

Day 16: HIIT and Core

Warm-up: 5 –10 minutes of cardio such as jogging, star jumps, butt kicks, squat jumps and mountain climbers.

HIIT Workout: 20 minutes of HIIT (30 seconds high intensity/30 seconds rest)

Do the following 5 exercises using the above format and repeat 4 times through:

Lunge forward and backwards with your right leg then jump lunge to change legs, and repeat with the left leg, making sure to jump lunge each time you change legs.
Side shuffles. Take 3 fast side steps to the right and touch the floor with your right hand, then 3 fast side steps to the left and touch your left foot with your left hand. Repeat.
Jump squats. Perform a squat and then propel yourself up into a jump. Land back down and lower back into a squat and repeat.
High knees and rope pull. Stand and lift your right leg up in front bringing your knee towards your chest, lower back down and repeat with your left leg. At the same time, reach your hands above your head and climb an imaginary rope. Perform this exercise quickly (at a running pace)
Mountain climbers. Start in plank position and take one knee forwards towards your chest, take that leg back and repeat with the other leg at a running pace.

Core Workout:

Flutter kicks (3 sets of 20) – Lie on the floor with your legs slightly raised off the floor. Make small scissor movements with your legs.

Sit-ups (3 sets of 20) – Sit on the floor with your legs bent. Lower your upper body slowly down to the floor, and then slowly lift up back to the start position. Keep your abs engaged.

Plank (hold for 45 seconds) – Start in plank position on your forearms and toes and hold this position. Keep your back in a straight line – don’t raise or dip your hips.

Cool down: 5 – 10 minutes of walking or light stretching

Day 17: Lower Body Strength

Warm-up: 5-10 minutes of dynamic lower body stretches. Do 60 seconds of each of the following or 30 seconds per side:

Squat jumps – Start in a squat position and push through the heels to propel yourself into a jump, land and lower back into the squat position.

Lateral lunges – Stand with feet hip-width apart, and take a big step to the right. Bend your right knee and push your hips back until your knee is at 90°. Push back up through your right foot until back at the starting position and repeat with the other leg.

Inchworm – Stand straight with your feet hip-width apart. Fold forwards, keeping your legs straight, until your hands touch the floor. Keep your head in line with your back. Walk your hands forwards in front of you until your body is in a high plank position. Hold for a second or two, then walk your hands back towards your feet. Repeat.

Butt kicks – Stand straight and start by taking one leg back, trying to get as close to your glutes as you can. Return that leg and repeat with the other. Pick up the pace so that you are jogging touching each glute in turn.

Hip rotations – Start by standing straight. Lift one knee up to hip level and slowly rotate the leg towards the outside of the body. When you have gone as far as you can, begin to lower the leg to the floor. Repeat with the other leg.

Workout:

Lunges – (3 sets of 8 per leg) Stand with your feet hip-width apart, keeping your chest up and your shoulders back. Take a big step forward and lower your body towards the floor, bending both knees to 90°. Keep your front knee over your toes and your back knee a few inches from the floor. Push through your front leg to return to the starting position and repeat with the other leg.

Single leg deadlifts – (3 sets of 8 per leg) Stand straight holding 2 dumbbells in front of you in your hands (as you would hold a barbell). Take a deep breath, lift your chest, straighten your lower back, raise one leg off the ground behind you and lower the dumbbells towards the floor, keeping them close to your shins and pushing your hips back (only go as far as your hips will let you – you are not trying to get the weights to touch the floor). Exhale as you stand up with the weights, pushing upwards through the legs. Do 8 on one leg and then switch legs.

Sumo Squats – (3 sets of 10) Stand with your feet wider than shoulder-width apart and your toes pointed outward. Keep your chest up, your back straight and engage your core. Bend your knees and push your glutes back as you slowly lower your body down into a squat, keeping your weight in your heels. Squat down until your thighs are parallel to the ground. Hold for a couple of seconds and then push through your heels to return to the starting position, squeezing your glutes at the top of the squat.

Glute bridges – (3 sets of 10) Lie on the floor with your knees bent and your feet flat on the floor. Place your arms by your side with palms down. Lift your hips off the floor until your knees, hips and shoulders form a straight line. Squeeze your glutes and hold for a few seconds and lower back down to the floor. (Roll down through the vertebrae).

Plank hip dips – (3 sets of 16) – Start in plank position, on your forearms and toes. Dip one hip towards the floor, come back to plank position and then dip the other hip.

Cool down: 5 minutes of static stretching. Hold each of the following stretches for 30 seconds per leg (60 seconds for the low back stretch):

Hip and thigh stretch (stand with your feet shoulder-width apart and take a large step back with one leg. Bend your front knee and lower your body until your back knee touches the ground. Place your hands on your front knee and push your hips forwards.

Seated glute stretch (sit upright on a chair. Place your right ankle on top of your left knee and place your hands on the shin of that leg. Keep your back straight and lean forwards until you feel a stretch. Repeat with the other leg.

Low back stretch (lie on the floor and hug your knees in towards your chest). Rock from side to side.

Day 18: Rest or Active Recovery

Have a complete rest day.
Complete 30 minutes of light activity such as yoga, walking or swimming.

Day 19: Upper Body Strength Training

Warm up: 5-10 minutes of dynamic upper body stretches. Do 60 seconds of each of the following stretches or 30 seconds per side:

Arm circles (stand with arms out to the side and rotate your arms making large circles)

Waist twists (stand with feet shoulder width apart, keep a soft bend in the knees and twist side to side from the hips and waist (not the knees)).

Arm swings (stand with arms out to the side, palms facing down and swing arms from side to side).

Supermans (Start by lying face down on the floor, with your legs extended and your arms by your side. Lift legs and extend your arms overhead at the same tie, engaging your back, lats, glutes and shoulders. Pause for a couple of seconds and then lower back down, bending your arms to return to the starting position.

Shoulder rolls (Stand straight with your feet hip-width apart and your arms by your sides. Breathe in and lift your shoulders up towards your ears. Move your shoulders back in a circular motion, squeezing your shoulder blades together. Breathe out and drop your shoulders back to the start.

Workout:

Kettlebell press (3 sets of 10 reps per arm) – Stand with your feet hip width apart. Hold a kettlebell in your hand so that the kettlebell is resting on the back of your wrist and your elbow is bent (this is known as the rack position). Press the kettlebell overhead by extending your arm towards the ceiling. Keep your core engaged and keep your back straight throughout the movement. If you find that your back is arching, lower the weight of the kettlebell.

Push-ups (3 sets of 10 reps) – Place your hands on the floor a little more than shoulder width apart and extend your legs back, keeping your back straight. Lower your body until your chest is close to the floor, and then push back up until your arms are straight. These can be performed on your knees if you need.

Shoulder press: (3 sets of 10 reps) Hold a dumbbell in each hand at shoulder height with your palms facing away from you. Squeeze your core and shoulder blades and push the weights up towards the ceiling until your arms are almost straight and the weights are above your shoulders. Lower the weights back to the starting position slowly and with control.

Bicep Curls: (3 sets of 10 reps) Stand straight with a dumbbell in each hand and your hands by your sides with your palms facing forwards. Squeeze the biceps and lift the dumbbells, keeping your elbows close to your body and your upper arms stationary (only the forearms should move). Once the dumbbells are at shoulder level, lower slowly and with control back to the starting position.

Overhead triceps extension: (3 sets of 10 reps) Stand with your feet shoulder-width apart, holding one dumbbell in both hands. Lift the weight overhead, extending your arms fully and keeping your elbows close to your head. Keep your upper arms stationary and slowly bend your elbows to lower the weight behind your head. Lower until the weight is just below a 90° angle with your upper arms. Lift the weight back up until your arms are fully extended.

Cool down: (5 – 10 minutes of upper body static stretching)

Shoulder stretch (Stand tall and hold one arm above the elbow with the opposite hand. Pull your arm slowly across your body towards your chest, keeping the elbow below shoulder height, until you feel a stretch in your shoulder.

Overhead triceps and shoulder stretch (Stand tall and bring one arm overhead and drop your forearm behind you, resting it on your back between your shoulder blades. Place your other hand just above your elbow and gently push down until you feel a stretch in your shoulder and triceps. Try to keep your arm close to your head.

Spinal twist (Lie on your back on the floor with your arms out to the side. Bring your knees up towards your chest and drop them both to one side as you twist your upper body in the opposite direction. Try to keep your knees and hips in line with each other, your shoulders on the floor and your chest should stay facing the ceiling.

Biceps stretch (Sit on the floor with your legs bent. Place the palms of your hands behind you with your fingers pointing away from your body. Keep your hands still and slowly slide your bum away from your hands until you feel a stretch in your biceps.

Day 20: Cardio and Core

Warm up: 5–10 minutes of brisk walking

Cardio Workout:

30 minutes of jogging, cycling or swimming at a moderate pace

Core Workout:

Mountain climbers (3 sets of 45 seconds) – Start in a plank position on your hands and toes with your core engaged and your arms shoulder-width apart and your body straight. Bring one knee towards your chest and then return it to the plank position. Repeat with the other leg and alternate quickly as though you are running against the floor, keeping your back straight throughout the exercise.

V-Sit hold (hold for 45 seconds) – Sit on the floor with your legs out straight in front of you, and your hands on the floor beside your hips. Engage your abs and lift your legs up to a 45° angle. Make sure to keep your back straight (don’t round your shoulders) and lift your arms so that they are straight out in front of you pointing towards your shins. Hold this position.

Double leg drop (3 sets of 12) Lie on the floor with your arms by your side. Slowly raise both legs so that they are pointing towards the ceiling, hold for a second and then slowly lower back down.

Cool down: 5–10 minutes of walking or light stretching

Day 21: Flexibility and Mobility

30 minutes of yoga or a guided stretching routine to enhance flexibility and mobility. Add in 5-10 minutes of foam rolling.

Week 4: Nearly there! Keep going! Increase the weight where you can!

Day 22: Full body strength training

Warm-up: 5 minutes of dynamic stretching. Do 60 seconds of each of the following stretches or 30 seconds per side:

Arm circles (stand with arms out to the side and rotate your arms making large circles)

Hip rotations (stand and lift one leg, rotate round in a circle, place the foot back on the ground and repeat with the other leg)

Waist twists (stand with feet shoulder width apart, keep a soft bend in the knees and twist side to side from the hips and waist (not the knees)).

Squats (stand with feet hip width apart, and lower down as though you are sitting on a chair by pushing the hips back. Push back up through the heels).

Arm swings (stand with arms out to the side, palms facing down and swing arms from side to side).

Push through and increase weights and/or reps.

Workout:

Burpees (3 sets of 10) – Stand with your feet hip-width apart. Bend your knees, squat down and place your hands on the floor. Jump back until you are in a push-up position (your body should be in a straight line). Jump your feet back towards your hands, return to the squat position and then propel yourself upwards into a jump, reaching your arms to the ceiling.

Cool down: 5 minutes of static stretching. Hold each of the following stretches for 60 seconds:

Ab stretch (lie on the floor, place your hands underneath your shoulders and push your upper body off the floor).

Low back stretch (lie on the floor and hug your knees in towards your chest).

Day 23: HIIT and Core

Warm-up: 5 –10 minutes of cardio such as jogging, star jumps, butt kicks, squat jumps and mountain climbers.

HIIT Workout: 20 minutes of HIIT (30 seconds high intensity/30 seconds rest)

Do the following 5 exercises using the above format and repeat 4 times through:

Lunge forward and backwards with your right leg then jump lunge to change legs, and repeat with the left leg, making sure to jump lunge each time you change legs.
Side shuffles. Take 3 fast side steps to the right and touch the floor with your right hand, then 3 fast side steps to the left and touch your left foot with your left hand. Repeat.
Jump squats. Perform a squat and then propel yourself up into a jump. Land back down and lower back into a squat and repeat.
High knees and rope pull. Stand and lift your right leg up in front bringing your knee towards your chest, lower back down and repeat with your left leg. At the same time, reach your hands above your head and climb an imaginary rope. Perform this exercise quickly (at a running pace)
Mountain climbers. Start in plank position and take one knee forwards towards your chest, take that leg back and repeat with the other leg at a running pace.

Core Workout:

Flutter kicks (3 sets of 20) – Lie on the floor with your legs slightly raised off the floor. Make small scissor movements with your legs.

Sit-ups (3 sets of 20) – Sit on the floor with your legs bent. Lower your upper body slowly down to the floor, and then slowly lift up back to the start position. Keep your abs engaged.

Plank (hold for 45 seconds) – Start in plank position on your forearms and toes and hold this position. Keep your back in a straight line – don’t raise or dip your hips.

Cool down: 5 – 10 minutes of walking or light stretching

Day 24: Lower Body Strength

Warm-up: 5-10 minutes of dynamic lower body stretches. Do 60 seconds of each of the following or 30 seconds per side:

Squat jumps – Start in a squat position and push through the heels to propel yourself into a jump, land and lower back into the squat position.

Workout:

Lunges – (3 sets of 12 per leg) Stand with your feet hip-width apart, keeping your chest up and your shoulders back. Take a big step forward and lower your body towards the floor, bending both knees to 90°. Keep your front knee over your toes and your back knee a few inches from the floor. Hold a weight in each hand. Push through your front leg to return to the starting position and repeat with the other leg.

Single leg deadlifts – (3 sets of 12 per leg) Stand straight holding 2 dumbbells in your hands resting on the front of your thighs (as you would hold a barbell). Take a deep breath, lift your chest, straighten your lower back, raise one leg off the ground behind you and lower the dumbbells towards the floor, keeping them close to your shins and pushing your hips back (only go as far as your hips will let you – you are not trying to get the weights to touch the floor). Exhale as you stand up with the weights, pushing upwards through the legs. Do 12 on one leg and then switch legs.

Sumo Squats – (3 sets of 12) Stand with your feet wider than shoulder-width apart and your toes pointed outward. Keep your chest up, your back straight and engage your core. Bend your knees and push your glutes back as you slowly lower your body down into a squat, keeping your weight in your heels. Squat down until your thighs are parallel to the ground. Hold for a couple of seconds and then push through your heels to return to the starting position, squeezing your glutes at the top of the squat.

Glute bridges – (3 sets of 12) Lie on the floor with your knees bent and your feet flat on the floor. Place your arms by your side with palms down. Lift your hips off the floor until your knees, hips and shoulders form a straight line. Squeeze your glutes and hold for a few seconds and lower back down to the floor. (Roll down through the vertebrae).

Plank hip dips – (3 sets of 20) – Start in plank position, on your forearms and toes. Dip one hip towards the floor, come back to plank position and then dip the other hip.

Cool down: 5 minutes of static stretching. Hold each of the following stretches for 30 seconds per leg (60 seconds for the low back stretch):

Low back stretch (lie on the floor and hug your knees in towards your chest). Rock from side to side.

Day 25: Rest or Active Recovery

Have a complete rest day.
Complete 30 minutes of light activity such as yoga, walking or swimming.

Day 26: Upper Body Strength Training

Warm up: 5-10 minutes of dynamic upper body stretches. Do 60 seconds of each of the following stretches or 30 seconds per side:

Arm circles (stand with arms out to the side and rotate your arms making large circles)

Waist twists (stand with feet shoulder width apart, keep a soft bend in the knees and twist side to side from the hips and waist (not the knees)).

Arm swings (stand with arms out to the side, palms facing down and swing arms from side to side).

Workout:

Kettlebell press (3 sets of 12 reps per arm) – Stand with your feet hip width apart. Hold a kettlebell in your hand so that the kettlebell is resting on the back of your wrist and your elbow is bent (this is known as the rack position). Press the kettlebell overhead by extending your arm towards the ceiling. Keep your core engaged and keep your back straight throughout the movement. If you find that your back is arching, lower the weight of the kettlebell.

Push-ups (3 sets of 12 reps) – Place your hands on the floor a little more than shoulder width apart and extend your legs back, keeping your back straight. Lower your body until your chest is close to the floor, and then push back up until your arms are straight. These can be performed on your knees if you need.

Shoulder press: (3 sets of 12 reps) Hold a dumbbell in each hand at shoulder height with your palms facing away from you. Squeeze your core and shoulder blades and push the weights up towards the ceiling until your arms are almost straight and the weights are above your shoulders. Lower the weights back to the starting position slowly and with control.

Bicep Curls: (3 sets of 12 reps) Stand straight with a dumbbell in each hand and your hands by your sides with your palms facing forwards. Squeeze the biceps and lift the dumbbells, keeping your elbows close to your body and your upper arms stationary (only the forearms should move). Once the dumbbells are at shoulder level, lower slowly and with control back to the starting position.

Overhead triceps extension: (3 sets of 12 reps) Stand with your feet shoulder-width apart, holding one dumbbell in both hands. Lift the weight overhead, extending your arms fully and keeping your elbows close to your head. Keep your upper arms stationary and slowly bend your elbows to lower the weight behind your head. Lower until the weight is just below a 90° angle with your upper arms. Lift the weight back up until your arms are fully extended.

Cool down: (5 – 10 minutes of upper body static stretching)

Day 27: Cardio and Core

Warm up: 5–10 minutes of brisk walking

Cardio Workout:

30 minutes of jogging, cycling or swimming at a moderate pace

Core Workout:

Mountain climbers (3 sets of 60 seconds) – Start in a plank position on your hands and toes with your core engaged and your arms shoulder-width apart and your body straight. Bring one knee towards your chest and then return it to the plank position. Repeat with the other leg and alternate quickly as though you are running against the floor, keeping your back straight throughout the exercise.

V-Sit hold (hold for 60 seconds) – Sit on the floor with your legs out straight in front of you, and your hands on the floor beside your hips. Engage your abs and lift your legs up to a 45° angle. Make sure to keep your back straight (don’t round your shoulders) and lift your arms so that they are straight out in front of you pointing towards your shins. Hold this position.

Double leg drop (3 sets of 15) Lie on the floor with your arms by your side. Slowly raise both legs so that they are pointing towards the ceiling, hold for a second and then slowly lower back down.

Cool down: 5–10 minutes of walking or light stretching

Day 28: Flexibility and Mobility

30 minutes of yoga or a guided stretching routine to enhance flexibility and mobility. Add in 5-10 minutes of foam rolling.

Days 29 & 30: Pick 2 days from week 4 to repeat to finish the 30 days.

You will now have achieved an improved fitness level, with increases in strength, endurance and flexibility as well as an increase in muscle tone and improved cardiovascular health. If you have been trying to lose weight and have adapted your nutrition and eating habits accordingly, you should also have seen a reduction in weight. This will be a mix of water and fat but it will hopefully give you the motivation to carry on with a healthy lifestyle.

Regular physical activity and a balanced diet contribute to improved brain function and mental clarity. You will be more focused and see an improvement in your memory. Exercise increases blood flow to the brain and stimulates the production of endorphins which are known to improved mood and reduce stress.

30 days is also long enough to establish new, healthier habits. Whether that is committing to exercise, making healthier food choices or setting aside tie for yourself, these habits can continue to benefit you long after the 30 days programme ends. The discipline and routine developed can create a foundation for sustained lifestyle changes going forwards.

We hope that you have enjoyed the ‘30-day body transformation’ and now that you are reaping the rewards, we hope that you will continue to incorporate exercise into your daily lifestyle.

Come and see us at W Fitness to see how we can help to keep you motivated 😊

Much Love

Caroline & Hannah xx