7 Days to Transformation – Program

7 Days

Day 1

Agility Drills DAY 1
Exercises Reps Sets Rest Comments
Warm-up Period in between sets.
Stretch Perform 2-3 minutes of static stretching before engaging in any physical activity.
The Pump
Jump Up Burpees 30 Secs 3 30 Secs Dropping into a squat position with your hands on the ground, kick your feet back into a plank position while keeping your arms extended. Immediately return your feet to the squat position and jump up.
Jumping Jacks 30 Secs 3 30 Secs
Squats 30 Secs 3 30 Secs
Pushups 30 Secs 3 30 Secs
Jumping Lunges 30 Secs 3 30 Secs
High Knees 30 Secs 3 30 Secs
Hurdle Jumps 30 Secs 3 30 Secs Squat down and jump over imaginary hurdle with feet together using a double arm swing. Upon landing, immediately jump over the next hurdle.
Floor Sprints 30 Secs 3 30 Secs

Day 2

Power Circuits DAY 2
Exercises Reps Sets Rest Comments
Warm-up Period in between sets.
Stretch Perform 2-3 minutes of static stretching before engaging in any physical activity.
The Pump
Power Jacks 30 Secs 3 30 Secs Similar to a regular jumping jack, start in the squat position and raise your arms above your head (touching your finger tips); ending back into the squat position.
High-Low Jab Squats 30 Secs 3 30 Secs
Power Jumps 30 Secs 3 30 Secs Starting in the squat position power jump straight up, landing back into the squat position. Try getting deeper and deeper each set.
Forward Lunges 30 Secs 3 30 Secs
Power Pushup Jacks 30 Secs 3 30 Secs Starting in the standard pushup position, lower your body to the floor and jump your feet outward so that your feet end up shoulder width apart – as you begin to come back up jump your feet back into normal stance and return to the standard pushup position.
Sumo Squats 30 Secs 3 30 Secs
Power Knees 30 Secs 3 30 Secs
In & Out Burpees 30 Secs 3 30 Secs Start in a pushup stance, keeping hands in place use your abs to bring your feet in like your touching your toes in a solid jump.

Day 3

Fat-Burning Intervals DAY 3
Exercises Reps Sets Rest Comments
Warm-up Period in between sets.
Stretch Perform 2-3 minutes of static stretching before engaging in any physical activity.
The Pump
Jog/Vertical Jumps 30 Secs Each 3 30 Secs Jump up as high as possible with your arms outstretched. Land in the squat position and repeat.
Jog/Moving Pushups 30 Secs Each 3 30 Secs
Jog/Squat Speed Bag 30 Secs Each 3 30 Secs After jogging, immediately get into a squat position pretending to punch the Speed Bag for 30 Seconds.
Jog/Belt Kicks 30 Secs Each 3 30 Secs Starting in a standing position, take a step to the right, squat, and kick up your left leg. Alternate.
Jog/Tricep Dips 30 Secs Each 3 30 Secs
Jog/Russian Twists 30 Secs Each 3 30 Secs
Jog/Jumping Lunges 30 Secs Each 3 30 Secs
Jog/Squat Pulses 30 Secs Each 3 30 Secs Getting in a regular squat position, pulse slowly (getting lower in the squat) fully exhausting the quads for 30 seconds.

Day 4

Cardio Endurance DAY 4
Exercises Reps Sets Rest Comments
Warm-up Period in between sets.
Stretch Perform 2-3 minutes of static stretching before engaging in any physical activity.
The Pump
Jumping Jacks 100 1 2 Min
Jumping Squats 50 1 2 Min
Pushups 25 1 2 Min
Tricep Dips 25 1 2 Min
C-Sit Twists 100 1 2 Min Sitting on your buttocks, knees bent, lean back and roll your back slightly until you’re in the C-Sit position. From there, cross your arms in front of you and begin twisting back and forth.
C-Sit Oblique Kicks 50 1 2 Min Same thing as above except when you twist to the right, you pull your right knee up into your left forearm.  Twist left, bring your left knee up to your right forearm.
Jumping Lunges 25 1 2 Min
Power Jumps 25 1 2 Min

Day 5

Muscle Recovery DAY 5
Exercises Reps Sets Rest Comments
Warm-up Period in between sets.
Stretch Perform 2-3 minutes of static stretching before engaging in any physical activity.
The Pump
Jog 30 Secs 3 1 Min
Butt Kicks 30 Secs 3 1 Min
Inner Thigh Lifts 30 Secs 3 1 Min Laying on your side, cross your top leg over resting it in front of you. Begin to lift your bottom leg, inhaling as you lower it back down without letting it touch the floor.
Plank Contractions 30 Secs 3 1 Min Holding the high plank position, squeeze your glutes for 2-3 seconds and release. Repeat.
Squat Holds 30 Secs 3 1 Min Hold a low squat position for the full 30 seconds.
Standing Knee Raises 30 Secs 3 1 Min Spread your feet shoulder-width apart, turn your left foot and leg about 45 degrees outward and raise your left arm overhead. Bend your left knee, raise it up as high as you can toward the left side of your chest and simultaneously bend your left elbow and lower it to meet your left knee.
Jab Squats 30 Secs 3 1 Min Getting in a squat position with abs fully engaged, begin jabbing the air in front of you (palms facing forward) concentrating on lowering the squat.
Squat Speed Bag 30 Secs 3 1 Min Getting in a low squat position pretend to punch the Speed Bag in a rotating motion for 30 Seconds.

Day 6

Total Abs DAY 6
Exercises Reps Sets Rest Comments
Warm-up Period in between sets.
Stretch Perform 2-3 minutes of static stretching before engaging in any physical activity.
The Pump
High Plank 30 Secs 3 30 Secs
Mountain Climbers 30 Secs 3 30 Secs
Bicycle Crunches 30 Secs 3 30 Secs
Leg Raises 30 Secs 3 30 Secs
Flutter Kicks 30 Secs 3 30 Secs
Scissors 30 Secs 3 30 Secs
Russian Twists 30 Secs 3 30 Secs
Low Plank 30 Secs 3 30 Secs

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