The Fitness Transformer Workout

The Fitness Transformer Workout
Using the ‘300’ Workout System

The premise behind the transformer workout is to be able to transform your everyday body into one that can perform at an optimal level.

As most of us already know, the toy Transformer is a robot that is able to "transform," or reconstruct itself, into a common and innocuous form, such as a car, an aircraft, a device, or an animal. The tagline “More Than Meets the Eye” reflects this ability.

Is your body slowly ‘transforming’ into a Gumby toy?

Your goal as a Fitness Transformer is to transform your everyday body into one that can perform in variety of functional capacities. You accomplish this by doing a series of strategic exercises designed to have you transform yourself into a lean and mean functional machine.

How to do this type of workout is that you take a basic exercise and then follow it with an exercise that has a similar movement pattern but which requires you to use a more explosive force.

In the example below the routine has you first do a regular (or modified) push-up and then follow it with a more dynamic or plyometric push-up where your hands actually come off the floor at the top of the push up. This requires that you generate more force and effort to accomplish this exercise.

1. Push-ups (15 reps)
2. Plyo-push-ups (10 reps)
3. Dumbbell pullover (15 reps)
4. Medicine ball slams (10 reps)
5. Shoulder press (15 reps)
6. Shoulder push press (10 reps)
7. Bodyweight squats (15 reps)
8. Bodyweight squat jumps (10 reps)

Click here to see a demonstrated version of this workout using moving animation.

Complete 3 circuits (i.e. going through exercises 1-8 and then repeating the sequence) and you’ll complete your 300 repetition body transforming workout.

*Comments:

1. For your base exercises (#’s 1,3,5,& 7) use a light weight - since it’s basically used to prepare you for the following explosive exercise.

2. You may want to do your base push-up in a modified kneeling position as not to tire your muscles too much for the explosive follow-up exercise.

3. Rest 30-45 seconds between each exercise and a full 2-3 minutes between each circuit.