Fitness Transformation: Workout 7

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Hi Everyone!

Josh is back for another Fitness Transformation workout! He is doing great, and is noticing changes physically and in his endurance. 

Josh went through this workout one time tonight, and followed it by running 1 mile on the treadmill. We increased the intensity of his workout by alternating the incline. Josh did 1 minute with no incline, and 30 seconds at an incline. He also alternated his speed during the run. As of his last doctor’s visit Josh has already lost 17 pounds, and today he had to tighten his belt another notch. 

While Josh was on the treadmill I went through the workout a second time, and increased the reps to 20 per exercise. For the front squat I did 15, because I felt like that was the maximum that I could do while maintaining form and safety without having a spotter. Remember, good form maximizes your results, and significantly reduces your risk of injury. 

For dinner Jesse and I tried out a recipe for protein pancakes that I found on pinterest. They were delicious! I modified the recipe a little bit, and I will be sharing it here tomorrow. 

I was feeling super motivated tonight, so I followed my workout with a treadmill 5K. 

Have a great night!

Protein Pancakes

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Front Squat
2. Russian Twist
3. Romanian Deadlift
4. Weighted Single Leg Bridge (right)
5. Weighted Single Leg Bridge (left)
6. Situp Press (right)
7. Situp Press (left)
8. Weighted Lunge (right)
9. Weighted Lunge (left)

5 thoughts on “Fitness Transformation: Workout 7

  1. Anonymous

    Hey Melissa!
    First of all, congrats Josh! Another good workout in the books. Did you post a workout yesterday that I cannot find? Instead, I was feeling really motivated and ended up doing 4 different videos of yours. Needless to say, I was feeling REALLY sore today. I did this workout anyways 2X through at 20 reps. Then instead of a treadmill run, I live in MN and running outside on unpaved roads is not an option and I don’t own a treadmill, I did a 15 minute cardio HIIT workout.
    Would you recommend those HIT cardio workouts as a decent substitute for running?
    Thanks again Melissa!
    See ya tomorrow. 🙂

  2. Melissa, I’m new to your blog but excited to see all the work outs you offer. Since having my baby girl 2 years ago my weight has gone up & down & every which way. Excited to get motivated & see the work outs you post to get re-motivated

  3. I have been following your fitness transformation workouts and have kept up with all of the workouts, but it appears you have stopped this set of exercises. I am sure that I can just start some of your other workouts…but I am missing the updates on Josh. Thank you for doing this blog, you have helped me get motivated again and start working out all over again.

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