Transform :20 Review – Does it Work?

Whenever Shaun T comes out with a new program I get excited. Well, almost always. Not going to lie, the Hip Hop Abs and CIZE dance programs were not my thing. Ha. However, Insanity, Asylum, Max:30, T25 and Shaun Week are amazing programs for interval cardio performance. In fact, the best I know. So, when Shaun T announced his new program would be like “Insanity on a step” I was pumped! Insanity is tough enough, but adding a step (with a range of riser levels) completely changes the challenge experienced during the workout. Shaun T is the only trainer that is able to consistency get my heart rate elevated in the higher workout zones so I think this program can be a game-changer for my personal performance and agility goals. This is also my first program with a step… but, this is not your Mom’s step aerobic workout! I am also excited that the workouts are only 20 minutes to fit my busy schedule and lifestyle with family. Let’s do this!

What is Transform :20?

Transform :20 is a fast, super-intense fitness program created by Super Trainer Shaun T that will transform your body – and your mind – in just 20 minutes a day, 6 days a week over 6 weeks. Be forewarned – it’s hard. But the results will be worth it. Transform :20 is a breakthrough total – body workout without breaks. It’s just you, Shaun T, and a Step. After 5 minutes, you’ll be out of breath, at 10 minutes you’ll be sweating, in 15 minutes you’ll be looking at the clock, and by minute 20 you’ll be done. You’ll blast your core, legs, glutes, and upper body – no weights required, although there are bonus weighted workouts that can be incorporated. There’s a different workout every day, 6 days a week, done in real time with the cast. No do-overs and no repeats. There are 3 chapters to the journey — COMMIT, CLIMB and CONQUER!!

Transform Your Life Transform :20 Review

I recently had a chance to press play on the Transform :20 sample workout, look at that heart rate analysis!!

https://www.instagram.com/p/BrQSh7QhX6B/

Like most Beachbody programs, there are modifiers for a range of fitness levels including option to add/remove risers to the step as well as a modifier without step. Transform :20 is only available as a streaming option on Beachbody On Demand (many great options to get started today!)

My goal with this detailed Transform :20 Review is to both try the program AND create perspective for you to make a decision on leveraging Transform :20 for your health and fitness goals. Be sure to join my PRIVATE SUPPORT TEAM for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click the JOIN TEAM RAGE button below with any questions to get started with TEAM RAGE!

Again, given that I am a Science guy, I will leverage heart rate analysis for each workout to draw conclusions and comparisons including the data in my perspective. This approach is similar to my popular reviews for P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week, Shift Shop and LIIFT4. I have a Polar H7 Bluetooth enabled heart rate monitor (chest strap) synced to my iPhone using the free Polar Beat Mobile App and Polar Flow. Warmup and cooldown time is typically included in the heart rate analysis. With that said, the warmups and cooldowns are limited in Transform :20 so it is recommended to add additional time to stretch if needed. Nutrition is CRITICAL for getting the results you want with this program and the targets are aligned with the Transform :20 clean eating system based on your stats and goals (see Transform :20 nutrition guide, oh, and “rewards” are built in!). My supplements include Beachbody Performance Ultimate Stack of ENERGIZE pre-workout, HYDRATE during workout, RECOVER post-workout, CREATINE , RECHARGE casein protein before bed with Shakeology and Beachbar snacks. I hope you enjoy my Transform :20 Review!! Also check out my Body Beast Transform :20 Hybrid calendar schedule for lean mass gains!!

The Workouts

Beachbody on Demand (BOD) Sneak Peek

Transform :20 Sample Workout (Sneak Peek)

Before You Transform (pre-launch, 10-15min, use as prep for program)

Transform in 10

Transform in 15

CHAPTER 1: Commit (Week 1-2)

CHAPTER 1 COMMIT Weighted Workouts and Bonuses:

CHAPTER 2: Climb (Week 3-4)

CHAPTER 2 CLIMB Weighted Workouts and Bonuses:

CHAPTER 3: Conquer (Week 5-6)

CHAPTER 3 CONQUER Weighted Workouts and Bonuses:

Cut and Shaun-a-Thon Week 6

Balanced Week 6

The Data Analysis Summary

I will get to my data summary shortly, however, overall Transform :20 is my new FAVORITE cardio HIIT-inspired performance workout program! Below I will share my pros/cons for Transform :20 in addition to summary graphs and charts for the program heart rate analysis (and relative to other leading Beachbody programs!)

Pros of T20

Intensity can be moderated from one of the toughest programs you will ever do (think, Insanity/Max:30/Asylum on a step) to a more intermediate challenge without the step and/or modifiers (similar to T25). You get to decide and the step provides a range of risers to select your challenge. The step is a great workout tool and this is an innovative program that works. It is fun. In my opinion after graduating Transform :20, this is easily Shaun T’s best overall program!
The program is based on HIIT and resistance similar to Insanity and Insanity Max:30. It is only 20 minutes and very effective at modulating heart rate and total body challenge. As a result, you get results and excellent cardio fitness level. 20 minutes… get in and get it done. You don’t need 1 hour to get results.
The nutrition plan is solid. You need to follow the nutrition plan to get the best results. Portion control is simple and works. There are flexible variations based on your background and goals.
The background music is awesome and features Shaun T motivational sayings in the tracks. The tempo is upbeat and if you pay attention you will notice Shaun T’s motivation queues are aligned with the timing of transitions between moves.
Every workout is different. The entire program consists of unique workouts over the course of the 6 weeks. This helps eliminate plateaus from body adjusting. However, each week follows specific methodology/approach including BURN, FASTER, STRONGER, POWERFUL, CUT and BALANCED. The progression of those primary focus areas involves slight “enhancements” to the workouts over the course of the program.
The incorporation of “transformers” in the workouts is awesome. They are basically “fit tests” built within the program where you try to hit max reps WITH PROPER FORM in 1-minute. I see two main strong benefits to this based on my experience with the program. 1) The transformers give you targets to try to beat each week since you repeat the same transformer moves each week for a given workout day such as BURN. There is nothing better than competition between yourself and others as motivation (similar to max out times from Insanity Max:30). 2) The transformers almost always provide a corresponding spike in heart rates and cardio challenge. This is very effective for getting results (including afterburn), although sometimes it is challenging to transition to the next block of moves after full max-out effort.
The program is divided into 3 chapters including COMMIT, CLIMB and CONQUER (2 weeks each). After you complete a chapter you get to add a graduation sticker to your step. Talk about feeling accomplished and motivation!
There are many bonus workouts including weighted workouts. They are great additions to the program and some of the workouts are only 10-15 minutes. These are great for when you are short on time or stack with the regular T20 workouts. You may be surprised at how strong of a workout you can get in 10 minutes!
The behind-the-scenes “Transform Your Life” reality series is outstanding. Shaun T and the cast are real people with real stories. A lot of inspiration and breaking through obstacles shown in these scenes plus extra tips from Shaun T.
The Transform :20 tracker binder and other programs materials are very helpful. Use them to stay on track and use your daily affirmations from Shaun T.
Shaun T. Seriously, nobody motivates like Shaun T. Nobody. If you are a Shaun T fan I recommend you try this program. You will not be disappointed, he is at his best for motivation in Transform :20.
My results after 6 weeks of Transform :20 have far exceeded my expectations. Added some muscle while leaning out considerably. My cardio performance endurance is at an all-time high. My test results during a medical exam reveal my resting heart rate dropped 20 beats per minute after completing this program. Wow, success! Your turn!

Cons of T20

Intense. This program is not for everyone, but you can modify as instructed in the workouts and/or remove the step to still get a great workout (without step, think mix of T25/Insanity). Also, although day 6 “Balanced” is supposed to be a more slow tempo recovery day after intense days 1-5 each week, there are 3 transformers in Balanced. Since I tend to go all-out during the transformers I feel having them in the recovery day is less effective toward actual recovery mechanisms. With that said, I did see nice increases in the transformers for Balanced throughout the program and they did spike my heart rates for bonus cardio burn.
Have to focus on staying safe. There is a lot of movement with the step (up, down, side-to-side, over, around, etc.). You must keep your eyes on the step so you don’t mis-step and keep the step dry from sweat. There are riser options on the Beachbody step so select the appropriate challenge for you. I also recommend a workout mat under the step to keep it from sliding on hard surfaces. Finally, with regard to the step, you have to be perfectly centered when laying with back or chest on the step to stay safe and I can see how taller people may have challenges with some of the moves in this mode. I do want to specifically mention that I have seen comments T20 is unsafe with the step. Listen, you HAVE to be careful and watch out for yourself. I have yet to slip or fall down with any workout in Transform :20. People fall/slip when they are rushing (often to beat transformer numbers), not paying attention to the step (practice the moves so you don’t stare at the screen), risers are too high for their capabilities, and/or they are not wiping sweat off the step. Be smart and you will stay safe to get results!
My ankles were sore for the first few days of T20 as they adjusted to using a step. I recommend stretching your ankles during the program including ankle rolls, flexion and extension.
No breaks during the workout. The workouts are short, only 20 min, but as a consequence Shaun T pushes for results the entire 20 min with no formal scheduled breaks. You must take breaks and modify as needed (again, safety thing). I also recommend more warmup/cooldown as needed (Cold Start from P90X3/22 Minute Hard Corps would be a good start).
The main program does not use weights. I prefer weights for my specific goals vs. just body weight resistance. However, there are 6 bonus workouts with weights and they are awesome, some of the best in the program from my perspective. Also, I created a hybrid with T20 with Body Beast! T20 lends well to a hybrid schedule due to the shorter workout length and HIIT.

With all of that said, overall, I definitely recommend Transform :20!

Moving on to my final analysis, the table below demonstrates the VERY detailed results from comprehensive heart rate analysis for all 51 workouts for Transform :20 including the bonus workouts and prep workouts (click to expand for easier reading). Rip ‘N Cut and Built Stronger versions 1.0-3.0 are the extra weighted workouts. The data includes calories burned, average heart rate, max heart rate, time in each of 5 workout zones plus the percentage of time in max zones 4 and 5. Normalized calories are also shown (calories/workout time). The data is sorted by week for the program since there are 6 weeks of unique workouts. I added the bonus and prep workouts at the end of the table. The subsequent graph also summarizes the workouts with regard to heart rate analysis (calories burned, average heart rate).

Transform 20 Heart Rate Analysis Summary Chart — CLICK TO EXPAND.

Transform 20 Heart Rate Analysis Summary Graph — CLICK TO EXPAND.

I feel really good about the data set and the regression analysis below indicates a very strong correlation to the data set for normalized calories and heart rates, which is a good sign (very close to perfect correlation R2 = 1). Although not shown in graphical format, max heart rates vs. average heart rates for all 51 Transform :20 workouts also provides a good fit at y = 0.7515x + 65.397 (R2 = 0.71988).

You can see from the data set that Transform :20 provides a range of workouts that challenge in different ways. (By the way, I know that you are not actually “burning” calories, ha, it is just a term.) Clearly Cut/Shaun-a-Thon in Week 6 provides the highest calorie burn given the workout is 3x the length of most other Transform :20 workouts (60 minutes), however, the heart rates and workout zones fall more in line with moderately challenging T20 workouts. Otherwise, Faster Week 1 and the weighted bonus Built Stronger 1.0 had the highest heart rate response with calorie burns around 300 cals and normalized calorie burns up to 13.5 cals/min (>80% of the workout in upper zones 4/5)! Those are some of the tougher workouts in the program along with Powerful Week 5 (3 sets of risers). Obviously the recovery, abs and shorter workouts provided the lowest values in heart rate data. Generally I found my cardio performance and endurance improved dramatically throughout the program such that some of the later weeks did not challenge me as much and many transformers hit a plateau since I could not achieve any more reps with proper form in 1-minute (see transformer data below). That is when I added risers. The shorter T20 workouts are excellent for when running low on time including Transform in 10, Transform in 15, 10 Min Cardio and the ab routines! There are no breaks so you get a very effective workout in a short period of time.

Check out the comparison below to some key performance indicators relative to other top Beachbody programs P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week, Shift Shop and LIIFT4 (click to expand for easier reading). Numbers shown are averages of all 16 Insanity Max:30 workouts, all 20 P90X3 workouts, all 19 Hammer and Chisel, all 13 22 Minute Hard Corps workouts, all 15 Body Beast workouts, 11 Country Heat workouts, all 14 Core De Force, all 7 Shaun Week workouts, all 11 Shift Shop workouts, all 34 LIIFT4 workouts (excluding B4 LIIFT4) relative to all 51 Transform :20 workouts. Workout times generally average in the 30 minute range for most of the programs…

Transform 20 Heart Rate Analysis Beachbody Comparison — CLICK TO EXPAND.

The data comparing Transform :20 to other Beachbody programs is very interesting. Personally, I feel at times T20 is one of the most challenging programs by Shaun T and Beachbody overall. Cut/Shaun-a-Thon in particular, although doable, is really tough. You can even increase the challenge based on the number of risers you add to your step while trying to push even harder for the transformers. The comparison results indicate the Transform :20 heart rate data comes in near the top of my Beachbody program comparison, but it is not the toughest based on these criteria alone (hello to our long-time friend Insanity Max:30!) Further, my fitness level is currently high coming off LIIFT4 and partly due to this program so my heart rates will be lower than when my fitness is not as dialed in (Week 1 T20 vs. Week 6 confirm this trend improvement). I was not in my best shape when I started Max:30, for example. With all that said, the step used in T20 adds an entirely new dimension for ultimate strength and performance not found in other programs. It is a unique and effective approach. Transform :20 is clearly more of a performance based program along the lines of Insanity Asylum, Shift Shop, LIIFT4 and 22 Minute Hard Corps.

So, Does Transform :20 Work?

YES! As I always say, I am not going to lie, most if not all of these programs will work if you follow them, especially the nutrition guide and discipline. I know this from my personal experience as well as the experience of thousands on my Team across the World almost 10 years already. Transform :20 is ANOTHER tool in the toolbox for achieving your health and fitness goals. I am a huge fan of T20 and Shaun T, but I still gravitate toward Body Beast for my primary mass gain goals at the present time. As such, I have created a Transform :20 Body Beast Hybrid that leverages Transform :20 workouts as the framework to enhance my overall core, cardio and functional performance development along with the muscle hypertrophy focus of Body Beast. I hope you enjoy my Transform :20 Review — #TransformYourLife!

Bonus data analysis content…

Transformer Analysis

The transformers play a major role in the efficacy of Transform :20. They are essentially targeted moves with the step performed throughout the workout in 1-min intervals for max reps (i.e., intra-workout fit tests)! As such, heart rate elevates and results are accelerated in my opinion. The data table and graphs below show my performance for all of the transformers over the 6-week Transform :20 program. For most moves I noted significant improvement in transformer numbers in the early weeks and hit a plateau in some cases over time due to maxing out the number of safe reps I can do with proper form. Also, for most of the program I used two sets of risers on my step like Shaun T, but the last two weeks I added a third set of risers for some workouts. That has a negative impact on most transformer numbers raising the level of difficulty for moves. The data also shows a 7th week of values for the BURN and POWERFUL workouts since they showed up in the Shaun-a-Thon master workout in Week 6!

The Reviews

Transform in :20 Sample Workout (Sneak Peek)

Described as,

“Step up to a whole new level of fitness in just 20 minutes a day with Transform :20. This sample workout features moves you’ll do throughout the six-week program.”

Heart rate analysis data…

Well here we go! The Transform :20 sample workout caught me by surprise. Typically the sample workouts for new Beachbody programs are fairly easy from my experience, but this one was a rocker. My heart rate was elevated and red lined as only Shaun T can do consistently (think, original Insanity and Max:30). The step made this workout a real challenge (I used 2 of the 3 sets of risers similar to Shaun T). You can do the workout without a step, but it will not be the same, you will not get the same results and it will not be nearly as challenging. So, get a step! The “transformer” moves Shaun T adds to these workouts are also tough. They are essentially Insanity-like fit test moves (with a step) incorporated into the actual workout. Yeah, exactly. As such, you push AS HARD AS YOU CAN for the given transformer move during the workout to maximize your reps in one minute and your heart rate correspondingly jumps. Since there are no real breaks in the entire workout you then get sustained calorie burn from the intervals since your heart rate does not have much time to relax. My detailed heart rate analysis indicates 278 calories burned in 21 minutes (included warmup and cooldown) with average and max heart rates of 164 and 187 beats per minute, respectively. My heart rate was in the elevated zones 4/5 for over 3/4 of the actual workout. This is impressive and will certainly be a program that pushes me to some of my highest calorie burn/minute for my comparison analysis to other Beachbody programs.

The sample workout begins with a Transform :20 warmup around 2 minutes with step on-off with shoulder press, side step up-down left, step side shuffle and side step up-down right. The rest of the workout consists of three circuits with the step (or without) where you work one side of the body first using several different exercises (usually 30 sec – 1 min each) and then work the other side of the body with the same moves to get a total body workout by the end. The first circuit includes squat lunge side, step up-down back lunge and tricep dips (2) to kicks (2). There is then 30 sec of active recovery toe taps always found before the transformer moves for max reps to finish up the first circuit. The first transformer move is rapid taps side-to-side 1 minute. The second circuit includes out the block burpee to step, super knee sprint tap, plank jack tap alternate on step, recovery taps and Transformer #2 (over the top X jack 1 minute). The last circuit involves one-hand slow to knee pushups, hop squats on-and-off step, toe tap back leg extension reach, recovery taps and Transformer #3 (rocket man toe push jump high/low one leg on step 1 minute, 30 sec each side). Finally the workout concludes with a 2-3 min cooldown with a little Shaun T inspirational message. As a side note, throughout the sample workout there is some pretty cool music playing in the background starring Shaun T motivation. Cool stuff. The workout was challenging and you can see my heart rate ramped throughout the workout with the second half almost entirely in the highest heart rate zone. Again, this is because there are few, if any, real breaks and the transformer moves are designed to push you to the max. My transformer times are below for this sample workout…

Transformer #1 = 108 reps
Transformer #2 = 26 reps
Transformer #3 = 88 reps

Overall, I am really excited for this program. The step changes the game for the workout and I think it will be a great option for a range of fitness levels (with and without step). Part of success in any program is being motivated and challenged… Transform :20 is that program. I am looking forward to the rest of my Transform :20 review!!

Transform in 10

Described as,

“Prep your step with this 10-minute cardio and strength building workout to test out Transform :20.”

Heart rate analysis data…

Transform in 10 is a strong 10 min workout with the step. This will be one of my go-to workouts when I have limited time for a killer workout. Similar to the Transform :20 sample workout, the heart rate analysis here shows that the heart rate and challenge ramps throughout the workout (again, no breaks). The workout begins with approx. 2-3 min warmup with step on-off, side step up-down left side, step side shuffle, side step up-down right side, single leg step up-down punch and rapid taps side-to-side. The main workout then involves a circuit of three moves (usually 45 sec) completed twice followed by active recovery before the max rep transformer move to finish up the workout with intensity. The circuit included side squat pulse (3 pulses) lunge, tricep dips with kicks and out the block burpee to step then repeat for the other side each move. My legs were ON FIRE for the pulse sequence (think of some of the old iron leg sequences from Max:30, T25 lower and asylum back to core using a step instead). I could see how adding the last set of risers to the step would be beneficial for me for the tricep work, however, I would likely have to change it back to two sets for the other moves at this stage of the program for me. The workout finishes up with active recovery taps before the Transformer #1 movement (rapid taps side-to-side) for one minute and then approx. 1 minute cooldown. The burpee work is challenging if you push hard and the Transformer #1 move is a great way to max heart rate to finish strong.

Transformer #1 = 110 reps

I had 110 reps for the transformer, which is a +2 improvement over the same transformer previously done in the sample workout. Progress! Overall, excellent workout with 115 calories burned in 10 minutes with average and max heart rates of 149 and 182 bpm, respectively. It was nice to see my max heart rate was approaching that measured in the sample workout (thank you, transformers)! The workout was mostly in Zones 3-4 mostly from the extended warmup. Loving this program thus far, dig deep! #TransformYourLife

Transform in 15

Described as,

“Test your skills and step up with this 15-minute cardio workout that will prep you for Transform :20.”

Heart rate analysis data…

Transform in 15 was definitely a “step” up in intensity relative to Transform in 10. This was a good prep workout for the actual program. Heart rate analysis demonstrates 219 calories in 17 minutes (incl. warmup and cooldown) with average and max heart rates of 163 and 185 bpm, respectively. Workout zone was primarily Zone 4. At a high level, the zones and average/max heart rates for Transform in 15 show this workout was a little easier for me than the sample workout and harder than Transform in 10. The max heart rates for all three workouts are similar (again, due to the transformer moves), but the average heart rates were 163-164 bpm for Transform in 15 and sample workout relative to 149 bpm Transform in 10. The data all makes sense to me!

Transform in 15 begins with a variation of the step warmup ~ 2 minutes including step on-off, side step up-down left with shoulder press (no weight), step side shuffle with squats (2) and side step up-down right with shoulder press. The main workout consists of a range of moves performed 30-45 sec each move with two transformer moves mixed in followed by a short cooldown session. Exercises involve burpee with step, spiderman with step, power knees left, pushups with one hand on step left (alternate to knees every 2 reps), burpee to front kick with step left, power knees right, pushups with one hand on step right (alternate to knees every 2 reps) and burpee to front kick with step right. You may recognize some of these moves from the Insanity series! Adding the step certainly amped up the intensity for me, especially the power knees as my quads were hitting fatigue level. After this circuit sequence there are active recovery taps before Transformer #1 (alternating feet tap abs). My core and legs were on fire for this transformer. The last circuit sequence consisted of single leg step sprinter, plank walk with step and hop squat plyo lunge squat, then repeat on the other side (for sprinter and hop squat plyo lunge). Again, active recovery taps are performed before Transformer #2 (rapid taps side-to-side) for one minute followed by a 1-2 min cooldown. Transformer #2 is the same move in the sample workout and Transform in 10 so I have been able to watch progress. My reps are below.

Transformer #1 = 173 reps
Transformer #2 = 127 reps

After 3 workouts done in two days, my transformer rapid taps side-to-side already progressed from 108 to 127 reps in 1 minute! This is awesome, I can’t wait to see evolution of my performance over the course of the 6-week Transform :20 program. I really like having the transformers in the program essentially serving as an in situ fit test and heart rate maximizer for each workout. Love it, be sure to reach out to me to get access to Transform :20 and my private team support for this program and others. Check back frequently for more of my Transform :20 review. There will be 40-50 reviews coming soon! Let’s do this! Email me to get started today!!

Rip ‘N Cut 1.0

Described as,

“Grab your weights and give every rep your all in this cardio and strength-training combo routine. Swap it with any Cut workout in Chapter 1, or add it to another workout for a greater challenge.”

Heart rate analysis data…

Rip ‘N Cut 1.0 is one of the extra weighted workout sub options for Chapter 1 COMMIT (Weeks 1-2) and it is a rocker. The step really adds a difficult dimension to standard lifts and HIIT. You may have never seen anything like this before! The concept involves a variety of complex, compound total body movements. The underlying theme is to CUT OUT THE NEGATIVITY IN YOUR LIFE to get results (e.g., ripped, well-being, etc.). For this workout I used the 20-lb dumbbells and it was enough. The pacing is fast and there really are no breaks in the workout. Sure, I could have used a little heavier weights on some moves, but you need to keep form perfect to stay safe. Having three transformer moves where you max reps in 1-minute also keeps heart rate elevated and body challenged such that weights need to be manageable. I will do my best to describe the moves below given that many are fairly complex and hard to describe with words. The warmup is approx. 2 minutes and includes step knee uppercuts left, plank knee (4) jacks (2), step knee uppercuts right, and plank knee (4) jacks (2). The main workout then involves three circuits of three upper and lower body cardio challenges using weight (one dumbbell, two dumbbells or body weight). Each move is performed in the 30-45 sec range. Circuit 1 includes curl lift up hammer kick left, left foot on step front raise side lateral raise step up right foot to back lunge, seated on step shoulder raise with dumbbell and leg kick right, and then repeat the circuit other side. This is followed by active recovery taps for 30-sec before Transformer #1 (seated on step legs up and over dumbbell vertical on ground arms up = C-sit heel taps). Circuit 2 consists of right foot on step left leg lunge with row left side then step left leg to side with dumbbell squat, lay on step with chest press alternating knee crunch, tricep dips on step (2) leg kick, and then repeat circuit other side. Again, this circuit is immediately followed by active recovery taps for 30-sec then Transformer #2 (reverse crunch and reach tap to toe). Finally, Circuit 3 includes single dumbbell semi-lunge left leg to side hop, left leg on step curl press step up knee crunch, plank tabletop with right leg on step left off side lateral shuffle (4) to wide pushup (1), and then repeat circuit other side. Then, active recovery taps for 30-sec and Transformer #3 (knee arms up and out = C-sit tuck and extend) before approx. 2-min cooldown. My performance for the transformers…

Transformer #1 = 48 reps
Transformer #2 = 25 reps
Transformer #3 = 35 reps

I definitely have room for improvement with the transformers. As you can see, they mostly involve ab/core/lower back/hip flexor workout on the step and were really challenging. I am confident my numbers will improve with time. I also found the back-to-back sequence in circuits of dumbbell curls and presses challenging while the exercise with pushups was tough. Chest press hybrid was also a beast. Heart rate analysis indicates 272 calories for the workout in 22 total min (includes warmup/cooldown) with average and max heart rates of 160 and 184 bpm, respectively, with most of the workout in Zones 3-4. You can see near the end I maxed my heart rate in the upper Zone 5 during Transformer #3. This workout was fun and challenging. I definitely recommend considering subbing in the weighted workouts for Transform :20 where it makes sense for your goals!

Built Stronger 1.0

Described as,

“Build strength using weighted compound moves that leave no muscle untouched. Replace any Stronger workout in Chapter 1 with this one, or add it to another workout for an even greater challenge.”

Heart rate analysis data…

Brutal. You NEED your strength from the inside during this commitment phase and Transform :20. Built Stronger 1.0 was relentless and the weights really made this one an extreme challenge for me. Keep in mind, there are modifier moves and option without step for a range of fitness levels, but adding the step (with risers) and challenging dumbbells is really tough. Look at my heart rate data! Besides the warmup/cooldown, my heart rate was mostly red-lined in the upper Zone 4-5. Impressive. I had to take a short break or two in this one. I used 20-lb dumbbells again. Heart rate analysis indicates 292 calories in a 20-min workout with ave. and max heart rates of 166 and 188 bpm, respectively. 188 bpm is high for me! As usual, the warmup is 2 minutes followed by three blocks of three moves repeated two sets (one each side where applicable, 30-45 sec each side. The transformers are between blocks). The warmup includes step back step up with arm raise, side-to-side uppercut, side-to-side step tap, and repeat the step back step up with arm raise. Block 1 includes right foot on step basic arm curl with straight leg raise, right foot on step curl up with straight leg raise step down to upright row (keep right foot on step), step burpee turn front hop step (right foot on step), and repeat other side. Block 1 is followed by recovery taps for 30 sec and then Transformer #1 for 1-min max reps (back on step with dumbbell push to toe raise = extend and press abs). Block 2 consists of step up step back lunge with dumbbells on shoulders (left foot on step), step up step back lunge with dumbbell press in lunge (left foot on step), squat lunge punch with knee raise (left foot on step during knee raise), and repeat other side. Again, the block is followed by 30 sec active recovery taps before Transformer #2 (over-the-top of step plank walk jump in to X-jump = over step). Finally, Block 3 involves single arm deadlift (left arm) to pushup with right hand on step, repeat with 2 reps each for deadlift and pushup, burpee surge toe tap left leg, and repeat other side. Active recovery taps for 30-sec then Transformer #3 (side-to-side hand and leg tap in plank = moving floor sprints). The workout finishes up with a short 2-min cooldown session. My transformer numbers are a good starting point, but there is a lot of room for improvement…

Transformer #1 = 40 reps
Transformer #2 = 13 reps
Transformer #3 = 58 reps

Similar to the other workouts from Transform :20 thus far, a lot of core strength is key to some of these movements, especially when down low with the step (seated, plank or otherwise). The 20-lb dumbbells were a good choice, perhaps I could have gone higher for some of the moves, but I think my form would have been compromised given the pacing. Built Stronger 1.0 was really hard and I am interested to see how the Built Stronger 2.0 and 3.0 versions will be. I am a big fan of the weighted workouts for Transform :20 and will be doing these ones in hybrid or alone in the future. Transform Your Life!!

10 Min Recovery

Described as,

“Perform this dynamic stretching routine anytime to help boost blood flow and ease muscle tension throughout your body.”

Heart rate analysis data…

I was really looking forward to the 10 Min Recovery bonus workout, especially after Rip ‘N Cut 1.0. Here is the thing. I like this workout and the progression of movements, however, it is much too short so you do not get the full benefit from the stretches in my opinion. It is still good and better than nothing. I will use this when short on time. The moves in 10 Min Recovery combine stretch with yoga and light movement to get the muscles warm and loose. Each move/sequence is approx. 30-sec. The progression includes inhale-exhale squat to arms up, lunge right lunge left, right arm on step and left arm raise leg stretch (repeat other side), plank position on step with alternating spiderman lunge, hold lunge each side with hand on step and arm raise stretch, plank downward dog back and forward 3-sec progression each direction, sit on step arms up to straight leg toe stretch 4-sec progression then hold toes 30 sec, lay down feet on step with bridge raise down to front knee stretch each side, alternating knee stretch 4-sec each, calf stretch on step with tricep stretch each side, quad stretch to toe reach using step 4-sec holds, inhale-exhale squat to back roll and arms up, lunge right lunge left with reach, and finally X-inhale reach to X-exhale squat. That is a lot for 10 minutes. Even though short, I felt like 10 Min Recovery did the job. Heart rate analysis as expected with low calorie burn of 43 calories with ave. and max heart rates of 99 and 113 bpm, respectively, and most of the routine in workout Zone 1 or less. Good stuff, now on to a stack with 10 Min Abs!

10 Min Abs

Described as,

“Work every muscle in your core and start carving strong, defined abs in just 10 minutes.”

Heart rate analysis data…

Okay, I REALLY like 10 Min Abs. It is a workout you can pretty much add any time alone or as a stack with Transform :20 and it is very effective for only 10 minutes. The use of the step makes this one challenging and you really need to focus on squeezing your core in the movements. Like all T20 workouts, when your leg(s) are on the step it is important to keep the knee(s) bent as well to stay engaged and feel the burn. There are a range of core variations in this workout performed for approx. 30 seconds each with a transformer move at the end to finish strong. The workout consists of oblique knee on step each side, seated on step arms out heal tap (knees 90 degrees), back on step oblique knee elbow reach each side, plank on step toe tap in-and-out, step shuffle side-to-side (seated on floor with heals on step), hip up toe tap release (feet on step), low plank to side plank right to oblique knee spider left, sit on step with arm and feet twist, hip up toe tap release (feet on step), low plank to side plank left to oblique knee spider right, and sit on step with arm and feet twist. This sequence is then followed by active recovery taps on the step for 30-sec before Transformer #1 (ski abs right-left to two in-and-outs = 1 rep = ski abs, in/out). Hello, memories of old-school Insanity anyone?

Transformer #1 = 15 reps

The transformer was challenging as the step changes angle of the ski abs and in-and-outs while working those arms and shoulders. I look forward to improving on my 15 reps for Transformer #1. I am also encouraged that I will see progress quickly with the core twist type movements while seated on the step. It will take some time for my hip flexors to catch-up to core strength (much like P90X Ab Ripper X the first few times). Heart rate analysis ramps throughout the workout with ave. and max heart rates of 134 and 176 bpm, respectively. 101 calories burned in 10-11 minutes and most of the workout in zone 2 with max heart rate achieved during the transformer move at the end (surprise!). All good stuff, I will be incorporating 10 Min Abs in hybrids and definitely a good core/abs/lower back/hip flexor focus when short on time. Dig deep!!

Burn Week 1

Described as,

“Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat. Modifier track is available.”

Heart rate analysis data…

Burn Week 1 was a great workout! Since it is Day 1, Week 1 I expect the challenge will only grow from here (like the bonus weighted workouts reviewed above), but this was a good workout. Heart rate analysis shows 251 calories in 22 minutes (incl. warmup/cooldown) with average and max heart rates of 151 and 182 bpm, respectively, and most of the workout in zone 4. These numbers are less intense than the weighted workouts from Week 1. The common theme with Transform :20 holds here with max heart rate spikes consistent with the transformer max rep moves (1-min) in these workouts. For this “burn” workout, it is critical you keep your leg(s) bent when on the step to feel the burn. And, the burn you will feel if you push hard. The warmup is the typical 2 min including step on-off with chest opener, side step up-down left with shoulder press, step side-to-side shuffle, and side step up-down right with shoulder press. For the main workout there are three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes step knee up punch, run step switch, squat jump pivot 180 degrees, and repeat other side. The block is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (step shuffle side-to-side = rapid taps). Block 2 involves rising plank with step (up and down staying in plank), side squat to back lunge with right foot on step and left leg back, step burpee out-the-block left, and repeat all moves other side. After 30-sec active recovery taps Transformer #2 for 1-min (twisted oblique kicks seated on step). Last Block #3 consists of divers side squat left to leg raise arms up, floor sprints 8 reps off step then 8 reps on step (repeat sequence for 30-sec), straight leg kick to reach on step left, and repeat everything other side. 30 seconds active recovery followed by Transformer #3 (one leg on step and other off with plyo jumps 30-sec each side = rocket man). The workout finishes up with a cooldown of approx. 2 min and then some motivation from Shaun T where he shows his transformation photos from overweight past. Inspiring stuff!

My performance for the transformers…

Transformer #1 = 134 reps
Transformer #2 = 84 reps
Transformer #3 = 88 reps

A few comments from this workout. I found Block 3 the easiest in Week 1 Burn, but Block 2 was fairly challenging. This workout gives me a chance to compare my transformer numbers to previous sessions as well. Transformer #1 gave me +7 reps vs. last time and +26 vs. my first time ever, which is good progress already! Transformer #2 fatigued my hip flexors and I needed several breaks. Finally, I matched my Transformer #3 numbers for “rocket man” relative to my first time trying it in the sample workout. I need to figure out a way to pick up the pace since it is a plyo jump with full arm raise. Let’s do this, Day 2 coming next and I hope you join my private support team with Transform :20. Message me today with the contact button below to get started! Dig Deep!

Faster Week 1

Described as,

“Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat.”

Heart rate analysis data…

Why do I keep doing this to myself? Ha. This is awesome, but definitely a challenge my friends. Faster Week 1 was ramped up with speed compared to Burn and, as usual, there are no breaks so you are pushed to the limits. Overall, my core and legs are worked more than anything in this one. Felt the burn. The warmup is 2 min and amped up with speed compared to normal including fast tap back on step, tap side step right, side-to-side shuffle, and tap side step left. For the main workout there are three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes step sprint (lean forward, which is tough), over the top sprint with tap left, super knee calf raise arm raise, and repeat other side where applicable. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (side-to-side over-the-top step X jacks). Block 2 consists of burpee on step heel surge right, plank hill climb in-and-out abs right (2), squat speed tap to toe right, and repeat other side. After 30-sec active recovery taps Transformer #2 for 1-min (back on step and core “L reach”, 30-sec each side). Last Block #3 involves speed taps up and down left, rising plank jack, step scissor shuffle right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (ski abs in-and-out, 1 rep = ski abs left, ski abs right and 2 in-and-outs). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 32 reps
Transformer #2 = 40 reps
Transformer #3 = 20 reps (22 reps second try)

This one went fast and I was working it with some tough moves, max heart rate 188 bpm and those transformers, man! I improved my reps for Transformer #1 with 32 reps, which is +6 reps since I last did this move in the sample workout. The second transformer was brutal for me (those seated ab type moves, hip flexors on FIRE). So, I was going for 21 reps Transformer #3 at the end for ski abs in-and-out and hit 20 reps… wasn’t happy so tried again after short break and hit 22 reps. This combo is brutal, and I tried to follow form/range similar to Shaun T/others in the workout. I improved Transformer #3 by +5-7 reps vs. last time in 10 Min Abs!

https://www.instagram.com/p/BsqJGSlBuNO/?utm_source=ig_web_copy_link

Over 300 calories burned today in 22ish-min so that is impressive. Average and max heart rates of 169 (!) and 188 bpm, respectively, with most of the workout in Zone 5! This program is a rocker, no doubt. Love it. Dig deep today my friends, #TransformYourLife!

Stronger Week 1

Described as,

“You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe.”

Heart rate analysis data…

Week 1 Stronger Transform :20 is a solid workout. I found this one less challenging than some of the others, but it still pushed me hard. Loved having more upper body focus in this workout. The goal is to move slower with range of motion being key with constant core engagement. Slow is relative, ha. Heart rate analysis indicates I burned 252 calories with ave. and max heart rates of 152 and 181 bpm, respectively, with most of the workout in Zone 4. As I mentioned, the numbers are a little lower, but I feel more of a workout “pump” from this one with burn in the legs, chest and triceps.

For STRONGER, the warmup is also 2 min and includes slow jog up and down the step lead with right and arms behind head, boulder twist, step spider leg, and repeat slow jog leading with left leg. For the main workout there are three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes squat reach to right, step back to lunge tap right, pushup (one hand on step) with spider lunge right, and repeat other side. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (90 degree Ab Trapper). Block 2 consists of linking squat lunge right (Shaun T’s favorite move of the entire T20 program!), tricep kick out heel to floor right, squat knee swinging lunge right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (Hover Ab Kicks). Last Block #3 involves tri mountain pushup right (tricep pushup on step plank down to floor for wide pushup and repeat sequence for 30-sec), tight rope in and back right side, over the mountain abs (seated with legs back-and-forth over step), and repeat other side. 30 seconds active recovery followed by Transformer #3 (Burpee 2 Hops). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers…

Transformer #1 = 67 reps
Transformer #2 = 54 reps
Transformer #3 = 68 reps

Again, I got a good pump for chest with the pushups using the step and also my triceps were burning in the dip block. Legs had a good workout too (keep bent on step to focus the burn). You can see in my heart rate data that heart rate spikes and cardio challenge was associated with the transformer max rep moves. Interval cardio at its best! I really liked Transformer #3 burpee hops and I can’t wait to push even harder on that one next time since I know what to expect. Good burn today and I have a lot of work to do on moves with the step for core and hip flexors. I had a chance to watch the “Transform Your Life” reality series under the workout section for T20 on BOD and it is very motivating and some great life perspective via behind-the-scenes film that may relate to your situation. Highly recommended, a new episode is posted each week of the program! For me, I AM getting stronger each day and I hope you are enjoying my Transform :20 Review!

Powerful Week 1

Described as,

“This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power.”

Heart rate analysis data…

The POWERFUL workout is certainly physical, but just as much about conquering mental challenges and mindsets (barriers/your mirrors). Shaun T was on FIRE and at his best in this one! Some good motivation here from Shaun T that can be very helpful for all of us. Negatively and not staying committed will destroy your power. The workout focused on building your power. Use your core, and push everything from the inside. The warmup is a little longer than normal at 3.5 min and includes knee sprint right, knee sprint left, step back knee punch right, squat shuffle across step with squat reach (back other direction, repeat), step back knee punch left, and step burpee squat hop side-to-side (and step cross punch). The main workout has three blocks of four moves approx. 30-60 sec per move with transformers for max reps in 1-min between blocks. The moves in each block are a little longer this workout with many alternating plyo moves, so you only perform each move once unlike previous workouts that typically do two sets per move each block. Block 1 includes frog jump forward back with jump to squat on step, out-the-block step burpee (narrow) alternating tap, push-up (one hand on step) punch plank walk across step, and alternating step up hop back with arm raise. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (step burpee to side leg kick = parkour). Block 2 consists of bear crawl over the mountain (step) and back, over-the-top X jump, side-to-side feet tap on step in plank position (knees bent), and alternating wide lunge elbow. 30-sec active recovery taps and then Transformer #2 for 1-min (narrow burpee to step back hop adductor = TS squat reach). Last Block #3 involves rising stance jack on-off step, rising plank jacks on step, narrow alternating down-back burpee heel surge, and tricep dip alternating arm raise. 30 seconds active recovery followed by Transformer #3 (Lunge Punch). The workout finishes up with a cooldown of approx. 2 min. Much needed!

I did my best and I think my heart rate data shows I pushed hard. Max heart rate 188 bpm with a strong average rate of 163 bpm with calorie burn of 288 cals and most of the workout in upper zones 4-5. No breaks in 20 min… if you are looking for a program to really test your mental and physical strength, this is it. Lots of burpee and power plyo moves with the step in this one. The side-to-side feet tap in Block 2 was especially challenging for me (needed short breaks) and I really liked some of the narrow burpee step variations including bear crawl with the step. What a challenging program, I love it (will be great in a hybrid with weights given shorter length of workouts). The transformer moves were really challenging and I will commit to getting better each time.

My performance for the transformers…

Transformer #1 = 29 reps
Transformer #2 = 28 reps
Transformer #3 = 113 reps

Time for some recovery fuel and rest. Tomorrow is Transform :20 CUT followed by BALANCED the next day to finish up Week 1. I can confidently say 20 minutes IS enough workout time to get results! Everyone has 20 minutes…

Cut Week 1

Described as,

“High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body.”

Heart rate analysis data…

SOOO many pulses in T20 CUT Week 1. My legs and triceps were especially on fire. The chest work was good too and my hip flexors are still trying to catch up with Shaun T (needed a couple of breaks during hover bicycle abs). I found the downward dog on step to cross under spider knee oblique quite challenging. The last transformer was awesome with the triangle variation with step. I can’t wait to see my performance in the transformers over time for all of these workouts. It is motivating to push for improvement just like “max out time” in Insanity Max:30. Heart rate analysis demonstrates 256 calories in 22-23 minutes (incl. warmup/cooldown) with ave. and max heart rates of 152 and 182 bpm, respectively. Most of the workout was in zones 3-4. This makes sense relative to previous workouts. Numbers were a little lower, but CUT is all about slow range of motion and pulses to develop the cuts (similar to iso moves in P90X3 Isometrix and pulses in Insanity Asylum Volume 1 Back to Core).

The warmup is approx. 2 min and includes step back chest opener, recovery side taps to right, recovery side taps left, and alternating plank toe shoulder tap. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes pulse with one foot on step side-to-side, step forward back lunge right, leg lift arm raise right on step, and repeat other side all movements. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (over step jump). Block 2 consists of 3 and 1 pushup in-and-out abs (pushup negative count 3 seconds down), seated pulse tricep dip with alternating leg lift, hover bicycle abs, and repeat the circuit. 30-sec active recovery taps and then Transformer #2 for 1-min (chest down on step, do pushup over step and then chest on step to superman arms = hand rel push-up). Last Block #3 involves pulse lunge to pulse squat right (and repeat 30-sec), downward dog on step cross under wide oblique, step squat to high calf raise right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (hop squat triangle with step). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers…

Transformer #1 = 107 reps
Transformer #2 = 30 reps
Transformer #3 = 34 reps

Ouch. We will see how I do with reps in these transformers next week, but now that I have mastered the moves I expect I can push even harder with safe form!

Balanced Week 1

Described as,

“Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs.”

Heart rate analysis data…

Week 1 Transform :20 done (plus the 4 week 1 bonus workouts)! I am really enjoying this program and I am ready to rock my transformer numbers in week 2 to exceed week 1 performance now that I am familiar with the movements. Today I pressed play on Week 1 Balanced. I used the usual two sets of risers on the Beachbody step, although Shaun T and the cast removed a set of risers for this balanced routine. I felt it was fine to keep the risers on and I did well. I was expecting more of a stretch recovery routine, which it is partially, but it Balanced Week 1 is also amped up with three transformers. I was surprised to see max rep push-ups in this one for Transformer #1. Good stuff today and the slow controlled downward dog ankle reach on the step was tough (bound dog variation from P90X3). Rest tomorrow and back at transform :20 week 2 Monday so I can earn my 2-week COMMIT graduation sticker for my step! Today I had the usual Energize pre-, Hydrate during, Recover post-workout with Recharge last night. Chocolate Shakeology with Creatine and Power Greens boost as I head out for the day. Beachbars packed for healthy snacks! Let’s do this today, Team Rage. Make a difference! Rage. Become a Machine. For reference, below is a breakdown of the Balanced Week 1 workout. As expected, calorie burn was lower with 193 calories in 22 minutes with average and max heart rates of 131 and 164 bpm, respectively. Most of the workout was in the lower zones 1-3 with the exception of the transformer moves accompanied by heart rate spikes.

This workout is all about balancing your life and inhaling positive energy to be the best person you can be. The warmup is approx. 3.5 min and includes inhale-exhale arm raise on step reach, step back arms up right, step side lunge right, step back arms up left, step side lunge left, lunge side-to-side behind step with tap step, and knee raise swing and row. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes knee lunge hip flexor stretch on step with chest opener to back right, plank downward dog (3-count) to in-and-out abs then repeat, flat back hamstring slingshot stretch with squat, and knee lunge hip flexor stretch on step with chest opener to back left. Block 1 is followed by active recovery step chest opener for 30-sec then Transformer #1 for max reps 1-min (4 pushups with one hand on step and move to other side to repeat = climb pushups). Block 2 consists of hip flexor back kick forward on step right, heel on step hip up down crunch clap, lay chest down on step with pulses up (2) plank front back knee to elbow, and repeat other side hip flexor to kick. 30-sec active recovery taps and then Transformer #2 for 1-min (plank oblique trap). Last Block #3 involves lunge right with heel surge toe tap, elbow oblique twist hold over the top of the step, plank walk feet on step to downward dog walk back to grab ankle (then repeat walk), and repeat other side lunge heel surge. 30 seconds active recovery followed by Transformer #3 (tricep dip with arm raise opposite leg kick = balanced dips). The workout finishes up with a cooldown of approx. 2 min and then approx. 16-min inside look at wrapping up Week 1, prepping for Week 2 Transform :20 (Transform Your Life Episode #3 reality series)!

My performance for the transformers…

Transformer #1 = 52 reps
Transformer #2 = 64 reps
Transformer #3 = 37 reps

I will be ready to take my transformers to the next level in Week 2 and beyond. #TransformYourLife

Burn Week 2

Described as,

“Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat.”

Heart rate analysis data…

Burn Week 2 is a strong workout to start the week and you must keep your knees bent throughout to feel the burn (no cheating)! The warmup is amped up in speed and approx. 2 minutes including step back arms up step up, side step jack to the right, shuffle squat hop punch, and side step jack to the left. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1 Burn (and throughout the program for each day) so you can see progress during Transform :20! Block 1 includes knee lunge pull on step right with core twist (classic Insanity stuff with bent knees on step), step sprint right, three-side hop-hop-hop jab on step (mortal combat hop) right, and repeat other side all moves. Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (rapid taps). Block 2 consists of over-the-top rising plank right side first, low squat lunge right (keep knee on step bent!), out-the-block burpee tap on step right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (twist oblique kicks). Last Block #3 involves diver adductor squat hop on-off step, rising floor sprint right, heel surge lunge right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (rocket man). The workout finishes up with a cooldown of approx. 2 min, much needed!

My performance for the transformers…

Transformer #1 = 166 reps (+32 reps vs. Wk 1)
Transformer #2 = 104 reps (+20 reps vs. Wk 1)
Transformer #3 = 108 reps (+20 reps vs. Wk 1)

Wow, I am very impressed with my increase in transformer reps in only 1 week of the program. Transformer #2 was toughest for me, as usual, and I had to take a couple very short breaks. Hip flexors are still challenged. Transformer #3 is also probably related to how high you plyo jump with your feet in the movement, but I saw a nice increase in speed today. The overall workout was tough with my legs on FIRE due to keeping the knees bent. I used two risers as usual on the step. The rising floor sprint in plank position Block 3 was the hardest exercise for me today. Heart rate analysis indicates 270 calories in 22 minutes (incl. warmup/cooldown) with ave. and max heart rates of 157 and 183 bpm, respectively. Most of the workout was in Zone 4, which feels about right. The “Burn” workouts are not the most challenging from a cardio perspective, but they sure fatigue your muscle groups from the burn (not much upper body challenge today though). Faster Week 2 tomorrow should be a rocker!

Faster Week 2

Described as,

“Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat.”

Heart rate analysis data…

Well, this workout was certainly FASTER and more deliberate in the movements and cadence. The warmup is amped up in speed and approx. 2 minutes including step up step back hand tap, fast knee step right, fast knee step left, and tap twist to step. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1 Faster (and throughout the program) so you can see progress during Transform :20! Block 1 includes runner sprint on step, over-the-top tap twist tap, super kick arm raise right, and repeat (other side where applicable). Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (over top X jacks). Block 2 consists of burpee heel surge right, over-the-top mountain plank walk in-and-out abs, low tap to toe right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (L reach). Last Block #3 involves ski tap on step right, rising plank jacks on-off narrow step (legs) to knee crunches, step scissor right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (ski abs, in/out). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 36 reps (+4 reps vs. Wk 1)
Transformer #2 = 64 reps (+24 reps vs. Wk 1)
Transformer #3 = 22 reps (+0 reps vs. Wk 1, going to be tough to beat)

Woah. What I can say confidently is that this workout is fast paced as expected by the name and I sweat more in this workout than any other thus far with the program (and really any workout in the past year or so). All good stuff. As usual the legs were burning given the step (recurring theme in this program). Heart rate analysis demonstrates 280 calories in 22 min with average and max heart rates of 160 and 188 bpm, respectively. 188 bpm matches my overall max for this program! Workout zone was mostly Zone 4-5 with typical spikes during the transformers. Transformer numbers were solid. I hit +4 (T1), +24 (T2) and +0 (T3). I was going full-out with ski abs in-and-out abs Transformer #3 and I am not sure I can beat 22… ever. I was going very fast, only so much I can do in a minute with proper range of motion. We will see. Needed breaks in Transformer #2 again, hip flexor strength still building, and my legs have a hard time straightening for the L reach. Good stuff though. Had my Energize pre-, Hydrate during, Recover post-workout with Recharge last night. Chocolate Shakeology with creatine and Power Greens boost. Beachbars packed for healthy snacks today. Tomorrow is STRONGER. Let’s gooooo!

Stronger Week 2

Described as,

“You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe.”

Heart rate analysis data…

Strength comes from the inside out from your own motivation. The warmup is the typical 2 minutes including running up-and-down step with elbows back (and knees bent), boulder twist side-to-side, alternating spider lunge back with step, and finish up with running up-and-down step with elbows back. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1 Stronger (and throughout the program) so you can see progress during Transform :20! Block 1 includes rotational corner to corner step reach twist right, step lunge kick right (tough after move 1!), pushup with left hand on step and wide spider lunge right, and repeat all other side. Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (90 degree ab trapper). Block 2 consists of alternating link squat lunge right, tricep dip on step with straight leg to leg cross right (awesome move), swinging lunge tap right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (hover ab kicks). Last Block #3 involves narrow tricep pushup on step right leg up to wide pushup off step (leg still up and repeat, tough!), chest on step with tight rope pulse, straight leg raise to heel step tap and down cycle using your core, and repeat other side. 30 seconds active recovery followed by Transformer #3 (burpee hop). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers…

Transformer #1 = 73 reps (+9 reps vs. Wk 1)
Transformer #2 = 60 reps (+6 reps vs. Wk 1)
Transformer #3 = 82 reps (+14 reps vs. Wk 1)

Heart rate analysis shows 261 calories burned in 22ish minutes with average and max heart rates of 154 and 182 bpm, respectively, and most of the workout in zone 4. Good stuff. Similar to last week, pace is a little slower, but a challenging workout especially for legs. I needed a couple very short breaks (seconds) for the second first block knee bent on step moves (keep them bent for the burn!) The narrow to wide pushup sequence with leg up was very challenging for me. Also, Transformer #2 gets me every time with those abs on step. Hip flexors are usually the weakest link at this point. Overall I saw +9, +6 and +14 reps on the three transformers over week 1 and I am happy with the progress. Your turn — Transform your life!!

Powerful Week 2

Described as,

“This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power.”

Heart rate analysis data…

I struggled with Powerful Week 2 today. This is a killer workout made even harder for me today as I was a bit distracted (good friend got seriously injured). However, I pushed really hard and was sweating A LOT. I did have to take some breaks and my transformers were down over Week 1 numbers. This could be from my distraction or just that the workout itself is slightly different and may fatigue the muscles more pre-transformer. Either way, good burn with 281 calories in 22 minutes with ave. and max heart rates of 161 and 183 bpm, respectively. Workout was mostly in Zone 4.

The warmup is a little longer than normal at 3.5 min and includes knee sprint right, knee sprint left, step back knee punch squat right, squat shuffle across step with squat reach (back other direction, repeat), step back knee punch squat left, step burpee squat hop side-to-side, 10-and-2 side step punch. The main workout has three blocks of four moves approx. 30-60 sec per move with transformers for max reps in 1-min between blocks. The moves in each block are a little longer this workout with many alternating plyo moves, so you only perform each move once unlike previous workouts that typically do two sets per move each block. Block 1 includes frog jump forward back with jump to squat on step, out-the-block step burpee (narrow) alternating tap push-off, two push-up (one hand on step) punch plank walk across step, and alternating step up hop back with arm raise to squat. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (step burpee to side leg kick = parkour). Block 2 consists of bear crawl over the mountain (step) to jump and back, over-the-top X jump, side-to-side feet tap on step in plank position (knees bent), and alternating wide lunge elbow. 30-sec active recovery taps and then Transformer #2 for 1-min (narrow burpee to step back hop adductor = TS squat reach). Last Block #3 involves rising stance jack with tap on-off step, rising plank jacks on step, alternating down-back burpee heel surge, and tricep dip alternating arm raise. 30 seconds active recovery followed by Transformer #3 (Lunge Punch). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 22 reps (-7 reps vs. Wk 1)
Transformer #2 = 25 reps (-3 reps vs. Wk 1)
Transformer #3 = 95 reps (-18 reps vs. Wk 1)

I have some work to do for POWERFUL Week 3!!

Cut Week 2

Described as,

“High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body.”

Heart rate analysis data…

Had a good night sleep and ready to rock with Cut Friday! Let’s do this!! The Week 2 workouts for a given day (e.g., Cut) are similar with slight enhancements to vary the workout. Same transformers each week for a given day. The warmup is approx. 2 min and includes step back chest opener, recovery side taps to right, recovery side taps left, and alternating plank toe shoulder tap with knee twist. The main workout has three blocks of three moves approx. 30-45 sec per move with the transformers for max reps in 1-min between blocks. Block 1 includes alternating side taps with one foot on step side-to-side, step forward back lunge right 4 pulse reps each, leg lift arm raise right on step, and repeat other side all movements. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (over step jump). Block 2 consists of 3 and 1 pushup in-and-out abs to alternating one foot (pushup negative count 3 seconds down), seated tricep dip with alternating leg lift, hover bicycle abs with iso hover hold on command, and repeat the circuit. 30-sec active recovery taps and then Transformer #2 for 1-min (chest down on step, do pushup over step and then chest on step to superman arms = hand rel push-up). Last Block #3 involves pulse lunge to pulse squat right (and repeat 30-sec), downward dog on step cross under wide oblique right, step squat to high calf raise right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (hop squat triangle with step). The workout finishes up with a cooldown of approx. 2 min.

Heart rate analysis indicates 253 calories in 22 min with ave. and max heart rates of 151 and 183 bpm, respectively, and most of the workout in Zone 4. Some of the numbers are lower since the first half of the workout is fairly low key as you can see from the heart rate curve. Another general comment is that the Week 2 workouts for a given day provide a fairly similar heart rate analysis response for me thus far (e.g., calories burned, average/max heart rate, workout zones for Week 1 Cut vs. Week 2 Cut). We will see if that trend holds or if intensity ramps as the program proceeds. My performance for the transformers…

Transformer #1 = 125 reps (+18 reps vs. Wk 1)
Transformer #2 = 32 reps (+2 reps vs. Wk 1)
Transformer #3 = 44 reps (+10 reps vs. Wk 1)

I brought it today my friends and saw nice increases in my transformers for Week 2 Day 5 Transform :20 CUT. Tomorrow I earn my commit graduation sticker to put on my step. Motivation! Transformers were +18, +2 and +10. Heart rate analysis shows a good cardio performance challenge with spikes during transformers. Legs were on fire and I liked the elevator type slow count pushups on step to in-and-out abs. Later today I believe four more bonus workouts will post up in BOD including two more weighted workouts. I am nervous, those have been the toughest so far for me! Good stuff. Post up in the comments below any questions on Transform :20 and let me know how you are doing with the program!

Balanced Week 2

Described as,

“Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs.”

Heart rate analysis data…

Last workout of Week 2 and the COMMIT phase of T20. I added the COMMIT sticker to my Beachbody step once I completed Balanced Week 2! I used the usual two sets of risers on the step, and Shaun T did the same this week (he used one set of risers last week). This workout is all about balancing your life and inhaling positive energy to be the best person you can be. The warmup is approx. 3.5 min and includes inhale-exhale arm raise on step reach to prayer, step back arms up right, step side lunge right, step back arms up left, step side lunge left, lunge side-to-side behind step with tap step, and knee raise swing and row. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes knee lunge hip flexor stretch on step with chest opener to back right, plank downward dog (3-count) to in-and-out abs then repeat, flat back hamstring slingshot stretch with squat, and knee lunge hip flexor stretch on step with chest opener to back left. Block 1 is followed by active recovery step chest opener for 30-sec then Transformer #1 for max reps 1-min (4 pushups with one hand on step and move to other side to repeat = climb pushups). Block 2 consists of hip flexor back hold to kick forward on step right, heel on step hip up down crunch reach clap, lay chest down on step with star reach to plank oblique crunch, and repeat other side hip flexor to kick. 30-sec active recovery taps and then Transformer #2 for 1-min (plank oblique trap). Last Block #3 involves lunge right with heel surge toe tap, alternating quad stretch on step, plank walk feet on step to downward dog walk back to grab ankle (then repeat walk), and repeat other side lunge to heel surge. 30 seconds active recovery followed by Transformer #3 (tricep dip with arm raise opposite leg kick = balanced dips). The workout finishes up with a cooldown of approx. 2 min and then approx. 15-min inside look at wrapping up Week 2, prepping for Week 3 Transform :20 (Transform Your Life Episode #4 reality series)!

My performance for the transformers…

Transformer #1 = 60 reps (+8 reps vs. Wk 1)
Transformer #2 = 84 reps (+20 reps vs. Wk 1)
Transformer #3 = 47 reps (+10 reps vs. Wk 1)

Nice improvements here. Balanced Week 2 is very similar to Balanced Week 1 with a couple minor variations so the transformer progress is a great indication of evolution of my cardio performance! Heart rate analysis demonstrates 211 calories in 20 minutes with ave. and max heart rates of 135 and 174 bpm, respectively, with most of the workout in Zones 2-4. Below is a pic of the COMMIT sticker added to my step, bring it on CLIMB and CONQUER chapters!!

15 Min Abs

Described as,

“Five more minutes of exercise makes for a tougher, sweatier, even more effective core workout-if you’re up for the challenge.”

Heart rate analysis data…

15 Minute Abs is the next progression from 10 Minute Abs for the T20 bonus workouts used for the CLIMB chapter of the program. Love this one. You can add this workout any time alone or as a stack and it is very effective for only 15 minutes. The use of the step makes this one challenging and you really need to focus on squeezing your core in the movements. Like all T20 workouts, when your leg(s) are on the step it is important to keep the knee(s) bent as well to stay engaged and feel the burn. There are a range of core variations in 2 blocks for this workout performed for approx. 30 seconds each with two transformer moves after each block. The workout consists of oblique knee tap on step each side, seated on step arms out heal tap (knees 90 degrees), plank on step alternating shoulder reach, back on ground with heels on step crunch up heels up, over the mountain plank walk, back on step knees 90 degrees front leg down and up crunch, plank walk front narrow step high plank to low plank (forearms) off step, side plank to in-and-out abs on step right, and repeat other side. This sequence is then followed by active recovery taps on the step for 30-sec before Transformer #1 (ski abs right-left to two in-and-outs = 1 rep = ski abs, in/out). Brutal! The second block includes back on step triangle heel ab lift reach right, floor sprint (4) kick right leg out-in, chest on step tap fingers behind back to ski abs, and repeat other side. 30 seconds recovery tap followed by Transformer #2 (wide oblique taps outside step).

My performance for the transformers…

Transformer #1 = 20 reps (+5 reps vs. 10 Min Abs)
Transformer #2 = 82 reps

Heart rate analysis ramps throughout the workout with ave. and max heart rates of 149 and 178 bpm, respectively. 171 calories burned in 15 minutes and most of the workout in zone 4 with max heart rate achieved during the transformer move at the end (surprise!). These numbers are higher than 10 Min Abs, especially average heart rate and workout zones mostly due to the heart rate ramp the extra 5 minutes at the end. Awesome, I will be incorporating 15 Min Abs in hybrids and definitely a good core/abs/lower back/hip flexor focus when short on time!!

10 Min Best Butt

Described as,

“Sculpt a head-turning booty with this intense, glute-focused routine.”

Heart rate analysis data…

I was not sure to expect with this workout, but it definitely fatigued my legs and glutes. Bring the burn to your body – feel the burn! My lower body felt the burn for sure. Heart rate analysis indicates 107 calories in 10 minutes with ave. and max heart rates of 141 and 173 bpm, respectively, with most of the workout in zone 3. Clearly this is less of a cardio endurance challenge, but it does the job elevating heart rate and giving extra workout time during the week for the lower body. There are no transformers in 10 Min Best Butt. The workout includes power knee on the step right, power knee on the step left, together back leg tap right (stay low), together back leg tap left (stay low), 3-point squat lunge right, pulse lunge (3) to step out right, 3-point squat lunge left, pulse lunge (3) to step out left, leg up hip up right with glute squeeze, leg up hip up left with glute squeeze, 4-4 sumo squat pulses over step, and over the top vertical plyo jump. The moves are performed from 30-60 seconds dependent on exercise. The 3-point squat lunge sequence was especially challenging for me, but the subsequent lunge to step out series helped relieve the burn. 10 Min Best Butt is a good addition to the Transform :20 bonuses. These types of moves have developed noticeable increases in my lower body strength and endurance.

Rip ‘N Cut 2.0

Described as,

“Even light weights are going to feel heavy by the time you finish this total-body fat burner. Swap it with any Cut workout in Chapter 2, or add it to another workout for a greater challenge.”

Heart rate analysis data…

Rip ‘N Cut 2.0 is one of the extra weighted workout sub options for Chapter 2 CLIMB. The step still adds a difficult dimension to standard lifts and HIIT. The concept involves a variety of complex, compound total body movements. For this workout I used the 20-lb dumbbells again similar to the 1.0 weighted workout versions and it was enough. My shoulders were especially on fire. Rip ‘N Cut 2.0 is actually a lot different than version 1.0. The pacing is fast and there are no breaks in the workout. Sure, I could have used a little heavier weights on some moves, but you need to keep form perfect to stay safe. The warmup is approx. 2 minutes and includes low side-to-side shuffle over step, hop up and down step tap right, over-the-top touch the floor, and hop up and down step tap left. The main workout then involves three circuits of upper and lower body cardio challenges using weight (one dumbbell, two dumbbells or body weight). Each move is performed in the 30-45 sec range. Circuit 1 includes 3-point squat hop alternating heel on step, plank on step to 2 alternating front raise to spider each side, side-to-side chest opener, shoulder press (2 reps each time) right-step-left and repeat, back on step dumbbell press to leg raise, two in-and-out abs over the top of step, and alternating step and bicep curl. This is followed by active recovery taps for 30-sec before Transformer #1 (seated on step legs up and over dumbbell vertical on ground arms up = C-sit heel taps). Circuit 2 consists of alternating spider lunge row with step, back on step skullcrusher with alternating knee crunch, burpee side shuffle with step, and closed dumbbells squat curl over step. Again, this circuit is immediately followed by active recovery taps for 30-sec then Transformer #2 (reverse crunch and reach tap to toe). Finally, Circuit 3 includes isometric 90 degree bicep hold over step (ouch!), plank pushup iso-hold 4-count over the top of step, shuffle (4 reps) to hop over top of step rotate and repeat (like Insanity Asylum!), and dumbbells hold on shoulders with squat step kick. Then, active recovery taps for 30-sec and Transformer #3 (knee arms up and out = C-sit tuck and extend) before approx. 2-min cooldown.

My performance for the transformers…

Transformer #1 = 62 reps (+14 reps vs. Rip ‘N Cut 1.0)
Transformer #2 = 32 reps (+7 reps vs. Rip ‘N Cut 1.0)
Transformer #3 = 45 reps (+10 reps vs. Rip ‘N Cut 1.0)

Good stuff. Heart rate analysis shows 264 calories in 20 minutes with ave. and max heart rates 156 and 178 bpm, respectively, with most of the workout in Zone 4. I felt the 2.0 version of Rip ‘N Cut was similar with intensity relative to the 1.0 version. My core and hip flexors are still a work in progress, but I am getting there. We will see how Built Stronger 2.0 compares to the COMMIT phase version 1.0 next!!

Built Stronger 2.0

Described as,

“Shaun T switches things up to give you a fresh strength-training challenge. Replace any Stronger workout in Chapter 2 with this one, or add it to another workout for an even greater challenge.”

Heart rate analysis data…

Well this was tough, but not as brutal as Built Stronger 1.0 (slower overall tempo). I think this is also mostly because my cardio is through the roof now after 2 full weeks of Transform :20. Still a challenge though! Keep in mind, there are modifier moves and an option without step for a range of fitness levels, but adding the step (with risers) and challenging dumbbells is really tough. I used 20-lb dumbbells again (yes, some moves I could use more, but the pacing makes it a challenge). Heart rate analysis indicates 261 calories in a 20-min workout with ave. and max heart rates of 155 and 179 bpm, respectively. Workout zone mostly in level 4. Again, these numbers are lower than the 1.0 version of the workout, although 155 bpm is still a healthy average heart rate over 20 minutes! As usual, the warmup is 2 minutes followed by three blocks of three moves repeated two sets (one each side where applicable, 30-45 sec each side. The transformers are between blocks). The warmup includes side-to-side step tap, step knee uppercut right, step knee uppercut left, and step burpee with push. Block 1 includes dumbbell swing up and down step, single leg pushups (2) with bear crawl over step to pushups (2, both feet on step) and repeat, curl step to goal post shoulder press, and repeat all. Block 1 is followed by recovery taps for 30 sec and then Transformer #1 for 1-min max reps (back on step with dumbbell push to toe raise = extend and press abs). Block 2 consists of step back lunge pulse (4) with dumbbell press (2) in lunge (right foot on step), front floor tabletop shuffle (4) to plank walk pushups (2), curl to 90 degree iso hold shuffle over the step, and repeat (switch sides if applicable). Again, the block is followed by 30 sec active recovery taps before Transformer #2 (over-the-top of step plank walk jump in to X-jump = over step). Finally, Block 3 involves step lunge wide fly leg butt raise left, tricep pushup on step plank alternating plank jack to in-and-out abs, reciprocating curl (4) to one-arm front shoulder press right, and repeat. Active recovery taps for 30-sec then Transformer #3 (side-to-side hand and leg tap in plank = moving floor sprints). The workout finishes up with a short 2-min cooldown session. Woah!

My performance for the transformers…

Transformer #1 = 48 reps (+8 reps vs. Built Stronger 1.0)
Transformer #2 = 16 reps (+3 reps vs. Built Stronger 1.0)
Transformer #3 = 60 reps (+2 reps vs. Built Stronger 1.0)

Note some increases on my transformers, which is a positive sign. The 2.0 workout from Built Stronger is much different than 1.0 and I was pleased to see the improvements! I really like these weighted workouts from T20. Let’s do this! #TransformYourLife

Burn Week 3

Described as,

“Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat.”

Heart rate analysis data…

Week 3 already. Started the week strong with Burn! The warmup is amped up in speed and approx. 2 minutes including side-to-side oblique hop over step, hop with one leg on step drive fists up right, V hop with hands on step, and hop with one leg on step drive fists up left. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1&2 Burn (and throughout the program for each day) so you can see progress during Transform :20! Block 1 includes 1-2-3 over the step, squat touch the ground up and kick right, step burpee to adductor squat on step (aka, peanut butter and jelly), and repeat (other side where applicable). The second set of burpee to squat on step is a wide squat variation vs. adductor squat. Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (rapid taps). Block 2 consists of squat (2) lunge (2) to twist right, power knee shuffle, tricep dip to legs out dip, and repeat all (other side as needed). 30-sec active recovery taps and then Transformer #2 for 1-min (twist oblique kicks). Last Block #3 involves narrow step burpee to one hop bend on step, plank in-and-out narrow step with two pushups when out, boat switch kicks, and repeat other side. 30 seconds active recovery followed by Transformer #3 (rocket man). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers…

Transformer #1 = 170 reps (+36 reps vs. Wk 1)
Transformer #2 = 124 reps (+40 reps vs. Wk 1)
Transformer #3 = 120 reps (+32 reps vs. Wk 1)

Good progress here. With regard to transformers, I also increased relative to Week 2 +4, +20 and +12 for T1, T2 and T3, respectively. Transformer #2 is still the most challenging for me and I have to take short breaks at times, but I am getting stronger and my hip flexors are holding up better now in Week 3. I also needed a short break or two with boat switch kicks with my hip flexors/core again the limiting factor. My favorite moves in the workout include 1-2-3 over the step, power knee shuffle and narrow step burpee to hop bend on step. You really need to watch the step and focus for safety. After 24 or so workouts now for T20 I have yet to slip or fall on the step, so that is a good sign! Heart rate analysis today indicates 262 calories in 23 minutes with ave. and max heart rates of 152 and 180 bpm, respectively, and most of the workout in zone 4. These numbers seem about typical for most Transform :20 workouts in general. Otherwise, the more intense workouts (e.g., FASTER, weighted bonuses) may have higher numbers while BALANCED has mostly lower numbers. Overall, I am pleased with the program, although I will definitely be adding in the weighted variations with a future hybrid in the works with Body Beast and/or LIIFT4. Bring it today my friends!

Faster Week 3

Described as,

“Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat.”

Heart rate analysis data…

Good burn today in FASTER Week 3 CLIMB. Heart rate analysis shows 275 calories in 22 minutes with ave. and max heart rates of 160 and 185 bpm, respectively. Most of the workout was in Zone 4. These are some of the higher numbers I have seen over the past week, especially max heart rate. I pushed hard and this was a good workout. I dare say it was fun too and moves fast.

The warmup is amped up in speed and approx. 2 minutes including step hop shuffle jab right, step hop shuffle jab left, shuffle side-to-side arm raise, and tap twist to step cross jacks. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1&2 Faster (and throughout the program) so you can see progress during Transform :20! Block 1 includes running sprint over step right, cross uppercut hop to adductor squat step and hop off squat, alternating hop triangle step, and repeat other side. Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (over top X jacks). Block 2 consists of rising plank to X-jump, toe taps (4) to 180 degree plyo squat ground tap and back, step knee raise jabs (2) to lunge jabs (2) right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (L reach). Last Block #3 involves tricep dips (2) to floor switch kicks (4) right, shuffle to toe taps (2) over the step, plank jacks tap the floor, and repeat other side. 30 seconds active recovery followed by Transformer #3 (ski abs, in/out). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 39 reps (+7 reps vs. Wk 1)
Transformer #2 = 40 reps (+0 reps vs. Wk 1)
Transformer #3 = 24 reps (+2 reps vs. Wk 1)

I was sweating a lot with this workout and definitely had a strong challenge. I increased transformers relative to Weeks 1 and 2, except T2 for some reason (I wasn’t even close, ha, still working on that core and hip flexors). Also, I hit 24 in Transformer #3 with the ski abs to in-and-out! I was cruising and that is certainly tough at the end of the workout. Week 3 FASTER was probably one of the most enjoyable workouts in Transform :20 for me thus far. DIG DEEP my friends!

Stronger Week 3

Described as,

“You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe.”

Heart rate analysis data…

Bring it on. STRONGER Week 3, time to get stronger! The warmup is the typical 2 minutes including squat down cross touch step, side tap up right, alternating down-back spider lunge with step in-up, and side tap up left. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1&2 Stronger (and throughout the program) so you can see progress during Transform :20! Block 1 includes squat behind step with cross tap on step to hop adductor squat and toe reach on step (repeat), plank on step in-and-out abs to pushup off step right (back to step plank and repeat), low side plank fly right, and repeat other side. Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (90 degree ab trapper). Block 2 consists of rising plank moving forward/backward with oblique knee and step pushup, vertical jump to balance hold on step right, tricep dip 3-count down, and repeat other side (for second set of tricep dips do 3-count UP). 30-sec active recovery taps and then Transformer #2 for 1-min (hover ab kicks). Last Block #3 involves back toe tap jacks on step (chest on ground with arms forward similar to superman move), tabletop walk down-up on step, linking squat lunge balance with knee raise right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (burpee hop). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers…

Transformer #1 = 78 reps (+11 reps vs. Wk 1)
Transformer #2 = 70 reps (+16 reps vs. Wk 1)
Transformer #3 = 88 reps (+20 reps vs. Wk 1)

Heart rate analysis demonstrates 238 calories in 22-23 min with ave. and max heart rates of 145 and 181 bpm, respectively, with most of the workout in zone 3 (max heart rates during transformers, especially T3). This was another fun workout with quite a few differences from previous weeks Stronger. My transformer numbers were up relative to Week 1 and 2. My core and hip flexors are definitely stronger and I required less breaks on those transformers. I thought the forearm plank moves with step and tabletop variations were challenging in this workout and I liked the eccentric/concentric tricep dip sequence. Good stuff. Progress, not perfection my friends. Do your best and forget the rest!!

Powerful Week 3

Described as,

“This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power.”

Heart rate analysis data…

Another challenging Powerful workout here in Week 3. Sometimes you have to just find the power if you don’t have it, regardless. As usual, I pushed really hard and was sweating A LOT. I did have to take some breaks and my transformers were still down over Week 1 numbers (more on that later). The warmup is a little longer than normal at 3.5 min and includes step toe tap right, over the top jab, step toe tap left, rapid taps on step right, active recovery taps with straight arm shoulder raise, rapid taps left, and step tap shuffle. The main workout has three blocks of four moves approx. 45-60 sec per move with transformers for max reps in 1-min between blocks. The moves in each block are a little longer this workout with many alternating plyo moves, so you only perform each move once unlike previous workouts that typically do two sets per move each block. As such, your muscles tend to fatigue more and breaks may be needed. That is okay! Block 1 includes jump switch punch with one leg on step, alternating lunge plyo jump on step, pushup one arm on step to burpee jump over step and repeat, and hop adductor sequence over step. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (step burpee to side leg kick = parkour). Block 2 consists of over-the-top rotational jump, side-to-side floor hops (hand narrow on step), lunge hop switch shuffle on step (ouch, this is ROUGH), and tricep dips (4) to 90 degree ab taps while seated on step (4). 30-sec active recovery taps and then Transformer #2 for 1-min (narrow burpee to step back hop adductor = TS squat reach). Last Block #3 involves diamond step jump along narrow step, plank pushup jack off step, plank floor sprints (4 reps each set) over step, and switch kick taps off step (had to take breaks!). 30 seconds active recovery followed by Transformer #3 (Lunge Punch). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 24 reps (-5 reps vs. Wk 1, +2 reps vs. Wk 2)
Transformer #2 = 24 reps (-4 reps vs. Wk 1, -1 reps vs. Wk 2)
Transformer #3 = 100 reps (-13 reps vs. Wk 1, +5 reps vs. Wk 2)

This was another fun workout, and my legs were on fire again (recurring theme with the step). The longer sets for each move approx. 45-60 sec vs. normal 30 sec in this one can ultimately lead to fatigue if you are pushing hard. I also needed short breaks on some of the core focus. Ouch! Heart rate analysis indicates 260 cals in 22-23 min with ave. and max heart rates of 153 and 181 bpm, respectively, with most of the workout in Zone 4. Strong numbers, but my transformers are still lagging relative to Week 1 Powerful even though I had improvements over Week 2. I don’t know if this is because I am getting worn down, workouts are getting more challenging, form is better and/or I miscounted Week 1. For example, Week 1 T1 I may have missed the in-and-out ab sequence during the parkour move, which would have reduced intensity and increased transformer numbers. Either way, what I do know is I pushed hard today and had a great workout!

Cut Week 3

Described as,

“High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body.”

Heart rate analysis data…

CUT Friday. Let’s go. The warmup is approx. 2 min and includes side-to-side low step tap, step up jab sequence right, over the top adductor squat, and step up jab sequence left. The main workout has three blocks of three moves approx. 30-45 sec per move with the transformers for max reps in 1-min between blocks. Block 1 includes knee crunch while standing on step with cross arm raise right, pushup knee tap with one arm on step right (knee twist tap to side near step), seated straight leg V raise with cross reach, and repeat other side. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (over step jump). Block 2 consists of rising plank on wide step with back fly right to pushup (and repeat), pushup jack on-off step with back chest squeeze, shoulder width side-to-side hop squats (2 each set) over the top of step with arms parallel to floor, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (chest down on step, do pushup over step and then chest on step to superman arms = hand rel push-up). Last Block #3 involves lunge squat pulse (8) on step to tap right, tricep narrow pushup on step 4 count up and 4 count down to in-and-out abs, tabletop narrow step over the top of step to in-and-out abs, and repeat other side. 30 seconds active recovery followed by Transformer #3 (hop squat triangle with step). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers…

Transformer #1 = 126 reps (+19 reps vs. Wk 1)
Transformer #2 = 35 reps (+5 reps vs. Wk 1)
Transformer #3 = 52 reps (+18 reps vs. Wk 1)

Heart rate analysis indicates 254 calories in 22 min with ave. and max heart rates of 152 and 178 bpm, respectively, which is almost identical to the Week 2 CUT numbers! Most of the workout in Zone 4. Man, this one really hits the chest and shoulders from all of the planks and pushups. I loved it, but it was tough. The slower pace resistance focus shows up in my heart rate analysis, but I got a great pump in the muscles! The tabletop step moves are so tough in the prescribed sequence after the eccentric/concentric pushups. Thoughts of a Body Beast T20 hybrid are dancing in my head! Transformer numbers improved relative to Week 1 and 2. Progress!

Balanced Week 3

Described as,

“Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs.”

Heart rate analysis data…

Last workout of Week 3 and the first week of CLIMB phase of T20. I used the usual two sets of risers on the step (Shaun T removed one this week, but I felt both sets were fine for me). This workout is all about balancing your life and staying focused. The warmup is approx. 3.5 min and includes step back chest opener, side stretch lunge reach right to step squat back touch, step kick right, and repeat other side. The warmup continues with tap-tap (legs on either side of narrow step) to adductor squat prayer on step, and step up-down slap back jack. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes 3-2-1 hip flexor back lunge arms up yoga stretch to step up right, plank to downward dog with 4-count alternating spider, 3-count tabletop over step to seated step core control V legs up arms up, and repeat 3-2-1 hip flexor back lunge arms up yoga stretch to step up left side. Block 1 is followed by active recovery step chest opener for 30-sec then Transformer #1 for max reps 1-min (4 pushups with one hand on step and move to other side to repeat = climb pushups). Block 2 consists of step up quad stretch up top step-off straight leg calf reach right, plank jump in knee twist-twist, bridge on edge of step kick right kick left to seated ab crunch (arms up), and step up quad stretch up top step-off straight leg calf reach left. 30-sec active recovery taps and then Transformer #2 for 1-min (plank oblique trap). Last Block #3 involves samurai hamstring stretch right (step back with front straight leg on step reaching calf stretch), narrow floor hop over step to arm raise opener, back on step alternating knee ab crunch, and repeat samurai stretch left side. 30 seconds active recovery followed by Transformer #3 (tricep dip with arm raise opposite leg kick = balanced dips). The workout finishes up with a cooldown of approx. 2 min and then approx. 15-min inside look at wrapping up Week 3, prepping for Week 4 Transform :20 (Transform Your Life Episode #5 reality series)!

My performance for the transformers…

Transformer #1 = 64 reps (+12 reps vs. Wk 1)
Transformer #2 = 100 reps (+36 reps vs. Wk 1)
Transformer #3 = 50 reps (+13 reps vs. Wk 1)

Heart rate analysis indicates 190 calories in 22 min with ave. and max heart rates of 130 and 172 bpm, respectively, which is similar to the Week 2 BALANCED numbers. Most of the workout in Zone 2 and you can definitely see the spikes in heart rate curve associated with the three transformers. I improved on all 3 transformers relative to Week 1 and 2. I really have my form down for T2 plank oblique traps to side of step so I have seen the largest jump in T numbers for that move. The yoga and stretch moves were much needed in this one. Rest day tomorrow and then on to Week 4 Monday to finish up the CLIMB chapter and earn my CLIMB sticker before finishing the T20 program strong with CONQUER!!

Burn Week 4

Described as,

“Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat.”

Heart rate analysis data…

Brought it today to start the week strong with Week 4 Burn! The warmup is faster in speed and approx. 2 minutes including side-to-side over the step, lift up-down one foot on step right, hands on narrow step V position hop, and lift up-down one foot on step left. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes 1-2-3 knee up over the step (variation of Heisman move from Insanity!), squat off-on step with kick punch right, V position alternating toe tap shuffle on step, and repeat other side (where applicable). Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (rapid taps). Block 2 consists of lunge back right medium squat next to step lunge forward left (one leg on step, ouch, leg burner!), power knee shuffle, narrow step front arm raise then off step to tricep pushup right (and back to step), and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (twist oblique kicks). Definitely tough for me to kick those legs straight for T2, need to improve form in this transformer. Last Block #3 involves peanut butter and jelly (step burpee to hop up squat on step with reach right), narrow step floor sprints on step (8-count) off step floor sprints (8-count and back up to repeat), back on step legs up and arm pulses, and repeat other side (last move with pulses switches to leg flutter kicks). The pulses are brutal at that point of the workout. Needed a few short breaks, but pushed through otherwise. 30 seconds active recovery followed by Transformer #3 (rocket man). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 180 reps (+46 reps vs. Wk 1)
Transformer #2 = 130 reps (+46 reps vs. Wk 1)
Transformer #3 = 140 reps (+52 reps vs. Wk 1)

Good workout here. Transformers were up today again, but heart rate analysis numbers are lower so the workout was either less challenging than Week 3 burn or I am in better shape (or both). I think I am in better shape! My heart rate data shows 252 calories in 23 min with ave. heart rate 150 bpm and max 176 bpm with most of the workout in Zone 4. This is pretty good. Side note, Insanity Max:30 is still shaping up to be the most difficult workout program for me as the final analysis will probably demonstrate, however, Transform :20 is no joke and I really like the incorporation of the step. I am actually getting better results with T20 than Max:30. All is good!

Faster Week 4

Described as,

“Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat.”

Heart rate analysis data…

FASTER Week 4 CLIMB today and it was a great workout. Heart rate analysis shows 258 calories in 22 minutes with ave. and max heart rates of 155 and 179 bpm, respectively (a little lower than Week 3). Most of the workout was in Zone 4. I like the new speed step variations in this one! The warmup is amped up in speed and approx. 2 minutes including shuffle on-off step right, shuffle on-off step left, side-to-side over step with arm raise, and two cross jacks behind step to alternating low hand tap (4) on step. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Weeks 1-3 Faster (and throughout the program) so you can see progress during Transform :20! Block 1 includes running sprint over step right, straddle step narrow in-out jack with foot tap right, shuffle over the step plank walk across step, and repeat other side. Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (over top X jacks). Block 2 consists of side shuffle alternating up-center back-center toe tap, step knee raise to punch (4 count) to narrow plank burpee (and back up to repeat), speed tabletop over the top of step (hands on step then feet on step), and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (L reach). Last Block #3 involves floor switch kick (4) to tricep dips on step with leg raise right (2), up-back on step switch side foot tap right, rising plank L right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (ski abs, in/out). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 40 reps (+8 reps vs. Wk 1)
Transformer #2 = 74 reps (+34 reps vs. Wk 1)
Transformer #3 = 25 reps (+3 reps vs. Wk 1)

Man, the sweat was flowing today! I saw some slight increases in transformers. Very slight as there is not much time to improve on T3, for example, where I hit 25 today on ski abs in/out. Good stuff though and the speed tabletop step walk with hands and feet was insane! I really liked the up-back side switch speed move on the step as well for agility performance focus like Insanity Asylum! #TransformYourLife

Stronger Week 4

Described as,

“You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe.”

Heart rate analysis data…

Moving fast through the last week of the CLIMB chapter of Transform :20! STRONGER Week 4 pushed me! How strong is your strength? The stronger workouts are some of the tougher ones. There was a lot of chest work today and my legs were absolutely on fire with all of the lunges. Max heart rate was pretty high today and the transformers showed little to moderate increases over last week. 247 calories in 23 minutes with ave. and max heart rates of 147 bpm and 186 bpm, respectively, with most of the workout in Zones 3-4. The max heart rate was higher than Week 3 and spiked during Transformer #3 at the end. Stronger Week 4 is a slower overall workout, but the burn is real given all of the negative reps. Also, Shaun T is more quiet in this workout to push you to push yourself!

The warmup is the typical 2 minutes including down and up step cross touch, step tap up right, alternating spider lunge reach, and step tap up left. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1-3 Stronger (and throughout the program) so you can see progress during Transform :20! Block 1 includes squat behind step (3-count) with cross tap on step to hop adductor squat and toe reach on step, lunge pulse right (3 count) with hands up then step tap other foot, slow motion pushups with one hand on step right (3-count down) with side plank twist to core, and repeat other side. Block 1 is followed by active recovery step for 30-sec then Transformer #1 for max reps 1-min (90 degree ab trapper). Block 2 consists of squat hop around step right (keep heel off step) with standing raise, same leg on step to pulse lunge (3 count) to shoot out with arms raise (legs are burning here!), 3-count down tricep pushup on narrow step to jump in (and repeat), and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (hover ab kicks). Last Block #3 involves out squat to hand floor tap behind step to alternating connect side hop on step, alternating right lunge pulse (3) on step to left lunge pulse (3) on floor, in-and-out abs to narrow then wide pushup pulse (90 degrees) with hand on step right (and repeat), and repeat other side. 30 seconds active recovery followed by Transformer #3 (burpee hop). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 78 reps (+11 reps vs. Wk 1)
Transformer #2 = 71 reps (+17 reps vs. Wk 1)
Transformer #3 = 88 reps (+20 reps vs. Wk 1)

Time for some rest before Week 4 Powerful. Let’s go!! Click the CONTACT button below to let me know how you are doing with Transform :20, thoughts on this detailed review of the program, and any interest in joining TEAM RAGE for additional support/motivation. Let’s do this!!

Powerful Week 4

Described as,

“This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power.”

Heart rate analysis data…

Strong challenge with Week 4 Powerful! 269 calories in 22-23 min with average and max heart rates of 156 and 185 bpm, respectively, with most of the workout in Zone 4. The warmup is a little longer than normal at 3.5 min and includes step toe tap right, over the top jab, step toe tap left, rapid taps on narrow step right, active recovery taps with straight arm shoulder raise, rapid taps narrow step left, and step tap shuffle with arms up. The main workout has three blocks of four moves approx. 45-60 sec per move with transformers for max reps in 1-min between blocks. The moves in each block are a little longer this workout with many alternating plyo moves, so you only perform each move once unlike previous workouts that typically do two sets per move each block. As such, your muscles tend to fatigue more and breaks may be needed. That is okay! Block 1 includes jump squat plyo move forward and back with one foot on step, forearm low plank off step with jacks (4) to hands up on step high plank with jacks (4), plank walk out-the-block burpee on step with alternating toe taps, and star jumps (2) behind step to side shuffle on step. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (step burpee to side leg kick = parkour). Block 2 consists of step side-to-side floor hop to alternating lunge, speed sprints (4) over the step (4 reps each side of step and over the top wide back-and-forth), out the arm plank walk on narrow step with arm raise (one hand on step at a time), and seated on step leg flutter kicks. Block 2 is followed by 30-sec of the NEW ACTIVE RECOVERY STEPS FOUND IN THE CONQUER PHASE IN PLANK WITH FEET BEHIND STEP TO ALTERNATING TOE TAP ON STEP and then Transformer #2 for 1-min (narrow burpee to step back hop adductor = TS squat reach). Last Block #3 involves plyo squats on-off step 3 each side of step and one across back, step burpee 3 feet wide in-and-out abs rotate around step, diamond squat front to back (not on step), and tricep dips on step (4) to core knee raise seated on step (4). 30 seconds new active recovery step toe taps followed by Transformer #3 (Lunge Punch). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers…

Transformer #1 = 34 reps (+5 reps vs. Wk 1, +2 reps vs. Wk 2)
Transformer #2 = 24 reps (-4 reps vs. Wk 1, +0 reps vs. Wk 2)
Transformer #3 = 110 reps (-3 reps vs. Wk 1, +10 reps vs. Wk 2)

This was a tough workout with a lot of plyo focus. I liked the plank work with the step, especially the in-and-out abs to step rotation in Block 3. I did see some increases in transformers relative to Week 3, so that is a great sign. Bring on CUT FRIDAY!

Cut Week 4

Described as,

“High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body.”

Heart rate analysis data…

One of my favorite days of the Transform :20 week… time to get cut, CUT FRIDAY! The warmup is approx. 2 min and includes side-to-side low step tap, step up jab sequence right, over the top shuffle adductor squat squeeze, and step up jab sequence left. The main workout has three blocks of three moves approx. 30-45 sec per move with the transformers for max reps in 1-min between blocks. Block 1 includes one foot on step front back then shuffle left/right (up-back L), one hand on step slow pushup down (3-count) to opposite knee tap right, seated star with cross arms crunch, and repeat other side. Block 1 is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (over step jump). Block 2 consists of jack feet right (one foot on-off step during jack), plank slow count (3-count) pushup jacks with feet on-off step, rising plank wide on-off step to push-up wide fly on step, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (chest down on step, do pushup over step and then chest on step to superman arms = hand rel push-up). T2 is so tough after all of the slow-count chest work in Block 2! Last Block #3 involves side-to-side high knee raise (4) behind step to side shuffle step, narrow step tricep pushup slow up-down (4-count each direction) to in-out-abs, tabletop walkover step to burpee (shoulder/core burner!), and repeat other side. 30 seconds active recovery followed by Transformer #3 (hop squat triangle with step). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 127 reps (+20 reps vs. Wk 1)
Transformer #2 = 35 reps (+5 reps vs. Wk 1)
Transformer #3 = 56 reps (+22 reps vs. Wk 1)

Heart rate analysis indicates 261 calories in 22 min with ave. and max heart rates of 155 and 179 bpm, respectively, which is almost identical to the Weeks 2&3 CUT numbers! Most of the workout in Zone 4. A lot of chest work and negatives in Week 4 Cut. My chest and shoulders were definitely worked today (tabletop over the step really hits those shoulders). Transformers were increased this week, although I am really nearing the upper limit of possible SAFE reps for T1 over the step jumps. Progress, not perfection!!

Balanced Week 4

Described as,

“Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs.”

Heart rate analysis data…

Last workout of Week 4 and the CLIMB Chapter of Transform :20! I used the usual two sets of risers on the step (Shaun T removed one this week, but I felt both sets were fine for me). The workout is mostly slow tempo except for the transformers. I suppose I would prefer no transformers in the day 6 Balanced routines since inherently I tend to go all-out during those moves. As such, it is really not a break for those moves relative to days 1-5. The warmup is approx. 3.5 min and includes step back chest opener, side stretch lunge back hand tap to step right, step forward-back right, and side stretch lunge back hand tap to step left, step forward-back left, tap-tap (legs on either side of narrow step) to adductor squat prayer on step, and step up-down slap back jack. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes 7-count hip flexor back lunge arms up yoga stretch to step up right, plank to downward dog with 3-count alternating spider, 4-count hip up on step to seated step core control V legs up arms up, and repeat 7-count hip flexor back lunge arms up yoga stretch to step up left. Block 1 is followed by active recovery step chest opener for 30-sec then Transformer #1 for max reps 1-min (4 pushups with one hand on step and move to other side to repeat = climb pushups). Block 2 consists of step up quad stretch up top step-off straight leg calf reach right, plank jump in knee twist-twist, bridge on edge of step kick right kick left to seated ab crunch lift (arms up), and step up quad stretch up top step-off straight leg calf reach left. 30-sec active recovery taps and then Transformer #2 for 1-min (plank oblique trap). Last Block #3 involves samurai hamstring stretch right (step back with front straight leg on step reaching calf stretch), narrow floor hop over step to arm raise opener, back on step alternating knee ab crunch, and repeat samurai stretch left side. 30 seconds active recovery followed by Transformer #3 (tricep dip with arm raise opposite leg kick = balanced dips). The workout finishes up with a cooldown of approx. 2 min and then approx. 15-min inside look at wrapping up Week 4, prepping for Week 5 Transform :20 (Transform Your Life Episode #6 reality series)!

My performance for the transformers…

Transformer #1 = 68 reps (+16 reps vs. Wk 1)
Transformer #2 = 112 reps (+48 reps vs. Wk 1)
Transformer #3 = 54 reps (+17 reps vs. Wk 1)

Heart rate analysis indicates 166 calories in 22 min with ave. and max heart rates of 121 and 168 bpm, respectively, which is a little lower in numbers relative to Week 3 BALANCED. Most of the workout in Zone 1 and you can definitely see the spikes in heart rate curve associated with the three transformers. I improved on all 3 transformers relative to Week 1-3. The workout went well and the yoga/stretch focus was good. Added my graduation sticker for chapter 2 Climb to my step…. feels so good and a big accomplishment! Bring on week 5 and the last 2 weeks in the CONQUER Chapter. I will also review the last 4 bonus workouts uploaded to BOD for T20 including the 2 weighted ones next week. Love this stuff. Have a great day my friends!!

Burn Week 5

Described as,

“Crank up your metabolism with cardio moves that will leave you drenched in sweat. You can increase the challenge by adding a riser to your Step for the final two weeks of the program.”

Heart rate analysis data…

Today was the first workout of the CONQUER Phase with Week 5 Burn. The new active recovery steps before the transformers are tough with the plank speed sprints toe tap on the step (works shoulders too). My transformers were slightly down mostly, but honestly I can’t seem to go any faster with safe, proper form on the transformers in the burn workouts. Still some strong heart rate spikes. As usual, Burn is a little slower paced, but an excellent workout. I liked the tricep rotation around the step at the end and there are some new, challenging plank step moves. Heart rate analysis indicates 242 calories in 22-23 min with ave. and max heart rates of 147 and 173 bpm, respectively, with most of the workout in Zone 3. Shaun T says this phase you can add a riser to up the challenge, however, I feel a third set of risers would be unsafe for me when moving quickly. I may try them at some point, but not today!

The warmup in Week 5 Burn is faster in speed and approx. 2 minutes including tap it out to the side with bent knees right, take it out side-to-side on step (moving chest opener), tap it out to the side with bent knees left, and side-to-side adductor hop squat with knee squeeze. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes squat rocket man right (quad burner!), narrow step plank down-back-in shuffle toe tap (4 reps), L rising plank right with floor sprints on top of step (4), and repeat other side. Block 1 is followed by active recovery plank floor sprint toe taps on step for 30-sec then Transformer #1 for max reps 1-min (rapid taps). Block 2 consists of narrow step alternating oblique trappers right (4) to diamond jump over step and back, mortal combat forward-back calf raise rotation on step with punch right, lunge-squat-lunge together on step right, and repeat other side. 30-sec active recovery plank floor sprint toe taps on step and then Transformer #2 for 1-min (twist oblique kicks). Last Block #3 involves two dips around the world (2 dips on step rotating each side of step during time available), hip up on step roll to pike up right (and back), low speed floor hops, and repeat other side. 30 seconds active recovery plank floor sprint toe taps on step followed by Transformer #3 (rocket man). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 182 reps (+48 reps vs. Wk 1)
Transformer #2 = 120 reps (+36 reps vs. Wk 1)
Transformer #3 = 130 reps (+42 reps vs. Wk 1)

I am definitely maxing out on some of these transformers in this workout. It will be interesting to see the 6-week program trends for all transformers throughout the program for my results. More to come on that in my final data analysis!!

Faster Week 5

Described as,

“Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat.”

Heart rate analysis data…

Another sweatfest today with Faster Week 5, which is typical for these workouts in T20! I did well and there were some tough new step plank rotation speed moves (jacks, taps, hops). Good stuff and I really enjoyed this workout. I have generally found my cardio has improved tremendously in 5 weeks of the T20 program (out of 6 total) and therefore my heart rates are not red-lining as much like they were in the first couple weeks of T20. That is a good sign! Also, my transformers are showing slight improvement, but many of them I am close to maxing out possible reps safely with proper form in the 1-min interval. Some days are better than others, likely dependent on energy levels and/or sequence of moves before the actual transformer each week. Also a good sign! What an amazing program, Shaun T’s best in my opinion.

FASTER Week 5 CLIMB today was a great workout. Heart rate analysis shows 251 calories in 22 minutes with ave. and max heart rates of 150 and 173 bpm, respectively. Most of the workout was in Zone 4. The warmup is amped up in speed and approx. 2 minutes including side-to-side shuffle, oblique trapper with one foot on narrow step right, narrow step jacks, and oblique trapper with one foot on narrow step left. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Weeks 1-4 Faster (and throughout the program) so you can see progress during Transform :20! Block 1 includes jumping jacks with foot on step right, alternating double hop with one foot on step, hop up to step back down with X jab right, and repeat other side. Block 1 is followed by the new active plank speed sprint “recovery” taps for 30-sec then Transformer #1 for max reps 1-min (over top X jacks). Block 2 consists of alternating side plank jacks (2) to jump in adductor squat on step, 1-2-3 over the step with floor taps (2) right, L hop on-off step right, and repeat other side. 30-sec active plank speed sprint recovery taps on step and then Transformer #2 for 1-min (L reach). Last Block #3 involves revolving decline plank jack (4) on narrow step with 180 degree rotation right (woah, awesome core and shoulder burner!), burpee side step right, rapid taps (4) 3 sides of step and floor hop back right, and repeat other side. 30 seconds active plank speed sprint recovery taps followed by Transformer #3 (ski abs, in/out). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 38 reps (+6 reps vs. Wk 1)
Transformer #2 = 80 reps (+40 reps vs. Wk 1)
Transformer #3 = 23 reps (+1 reps vs. Wk 1)

Insane. Love this program, I hope you do too. #TransformYourLife

Stronger Week 5

Described as,

“You’ll dial back the pace but not the intensity in this strength workout that helps build muscle and burn fat from head to toe.”

Heart rate analysis data…

The slower you go, the more your body will know the results are happening! Let’s go – Week 5 STRONGER. Today is the day… like Shaun T, I added the third set of risers to my step. I was surprised I actually felt safe with the third set and didn’t have any issues, the step was stable. Let the soreness begin! The warmup is the typical 2 minutes including side-to-side chest opener, side whip and jab squat right, alternating step slap back squeeze, and side whip and jab squat left. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1-4 Stronger (and throughout the program) so you can see progress during Transform :20! Block 1 includes remix of peanut butter and jelly step burpee pushup jump in side hop (one foot on step right), foot on step lunge side squat back step with shoulder raise right, narrow step ski abs to side pushup right (one hand on step), and repeat other side. Block 1 is followed by active recovery plank sprint step for 30-sec then Transformer #1 for max reps 1-min (90 degree ab trapper). Block 2 consists of three level squat right with hop shuffle over step and back, tricep dips (2) with seated on floor alternating kick reach (2), hop forward back on step lunge twist jab right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (hover ab kicks). Last Block #3 involves knee up punch on step jump up down, narrow step oblique knee (left) trapper (right) tricep pushup down hold, ab crunch (4) to core reach (4, tough!), and repeat other side. 30 seconds active recovery followed by Transformer #3 (burpee hop). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers (3 risers vs. 2 risers)…

Transformer #1 = 76 reps (+9 reps vs. Wk 1)
Transformer #2 = 74 reps (+20 reps vs. Wk 1)
Transformer #3 = 96 reps (+28 reps vs. Wk 1)

The third set of risers was challenging. It made some moves tougher, especially for step squats and floor sprint recovery taps, but the third set of risers made pushups and Transformer #3 easier since there is less distance to travel down for the movements. Transformers #2 and #3 numbers were down, but they were still STRONG. Heart rate analysis indicates 231 calories in 22 minutes with ave. and max heart rates of 144 and 175 bpm, respectively, with most of the workout in Zone 3. Time to DIG DEEPER!

Powerful Week 5

Described as,

“This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power.”

Heart rate analysis data…

I tell you, the Powerful workouts are some of the hardest for me and today was no joke with the third set of risers. The isometric lunge holds are brutal in sequence as well as the one arm plank holds on step. My legs were on fire, especially with three sets of risers. Same with chest and shoulders given the other isometric hold type work. Really challenging stuff, keeping in mind there are no scheduled breaks and the three transformers throughout are max rep moves in 1 minute intervals. I needed a couple of short breaks on the iso core hold work on step. 226 calories in 22 min with average and max heart rates of 143 and 179 bpm, respectively, with most of the workout in Zone 3. Heart rates were down overall vs. previous weeks given the additional isometric focus. The warmup is a little longer than normal at 3.5 min and includes side out-and-in with bicep squeeze right, power knee right, side out-and-in with bicep squeeze left, and power knee left. The main workout has three blocks of moves approx. 45-60 sec per move with transformers for max reps in 1-min between blocks. The moves in each block are a little longer this workout with many alternating plyo moves, so you only perform each move once unlike previous workouts that typically do two sets per move each block. As such, your muscles tend to fatigue more and breaks may be needed. That is okay! Block 1 includes alternating feet step up top take it back push, jack jab right, jack jab left, over-the-top to split jump and back to repeat, lunge isometric hold low on step right (OUCH!!), squat push high jump on step rotation, and lunge isometric hold low on step left. Block 1 is followed by active recovery plank step sprint taps for 30-sec then Transformer #1 for max reps 1-min (step burpee to side leg kick = parkour). Block 2 consists of plank to squat jump alternating side pushup, single arm plank hold right (Man, TOUGH!), low alternating switch kick sprint, and single arm plank hold left. Block 2 is followed by 30-sec of the active plank sprint recovery taps then Transformer #2 for 1-min (narrow burpee to step back hop adductor = TS squat reach). Last Block #3 involves tabletop plank jacks on step (shoulders on fire by this point), back on step iso split leg raise hold right (needed short break), narrow step alternating spider lunges (3) to split leg plyo jump, and back on step iso split leg raise hold left. 30 seconds new active recovery step toe taps followed by Transformer #3 (Lunge Punch). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers (3 risers vs. 2 risers)…

Transformer #1 = 36 reps (+7 reps vs. Wk 1)
Transformer #2 = 23 reps (-5 reps vs. Wk 1)
Transformer #3 = 102 reps (-11 reps vs. Wk 1)

The additional risers on the step make a difference with relative performance of transformer numbers. I will stick with the three sets of risers to finish up the Transform :20 program!!

Cut Week 5

Described as,

“High-intensity cardio moves with muscle-burning holds and pulses will help you sculpt a leaner, fitter, more defined body.”

Heart rate analysis data…

CUT FRIDAY! Let’s do this with three sets of risers! The warmup is approx. 2 min and includes jump rope one foot on the step right, jump rope one foot on the step left, low bounce squat out-in on step right, and low bounce squat out-in on step left. The main workout has three blocks of three moves approx. 30-45 sec per move with the transformers for max reps in 1-min between blocks. Block 1 includes lunge pulse (2) to squat pulse (2) turn up on step (2) right, back on step samurai abs punch right, negative tricep dips (3 count down) to kick reach right, and repeat other side. Block 1 is followed by active recovery plank speed toe taps for 30-sec then Transformer #1 for max reps 1-min (over step jump). Block 2 consists of narrow step sumo squat pulse (2) to narrow squat (2) step shuffle (4), windshield wiper abs seated on step, V pushup next to step with hop up-down on step (woah, shoulders/core on fire!), and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (chest down on step, do pushup over step and then chest on step to superman arms = hand rel push-up). Last Block #3 involves hop over step rotate to narrow plank to squat (2) and hop back, rising high low plank over step right, narrow step tricep pushup pommel horse around to one hand off step pushup, and repeat other side. 30 seconds active recovery followed by Transformer #3 (hop squat triangle with step). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers (3 risers vs. 2 risers)…

Transformer #1 = 110 reps (+3 reps vs. Wk 1)
Transformer #2 = 36 reps (+6 reps vs. Wk 1)
Transformer #3 = 52 reps (+18 reps vs. Wk 1)

Transformer #1 was tougher to hop over step with three sets of risers vs. two sets of risers! The plank work in Block 3 was very challenging for me, but I was able to hit the reps. Chest/core/shoulders were on fire! Heart rate analysis indicates 228 calories in 23 min with ave. and max heart rates of 140 and 169 bpm, respectively, which are lower numbers than previous CUT weeks. Most of the workout was in Zone 3. Time for some rest and recovery before completing Week 5 Transform :20 tomorrow with Balanced!!

10 Min Cardio

Described as,

“Build endurance and burn tons of calories in less time than it takes most people to run a mile.”

Heart rate analysis data…

Honestly, this is a fantastic step interval workout for 10 minutes and I will definitely use 10 Min Cardio when short on time or as a stack to other workouts (I stacked with Week 5 Cut today, great combo). Good stuff with this BONUS workout! Some classic Insanity moves in this workout with the step and there are two levels of intensity to each move. I used three sets of risers and there are no transformers. 10 Min Cardio consists of punching knee right, punching knee left, low over-the-top of step to vertical jump, over-the-top stance jack, incline plank jack, rising plank jack (feet jack on-off step), feet out-in behind step (2) to step taps (4), feet out-in behind step (2) to alternating lunge on step (2), narrow step plank jacks with alternating hand tap to jump in plyo jump, alternating pushup one hand on step to jump in vertical jump, speed hit the step, hit the step with high jump over narrow step, hop top to run kick back right, hop top to run kick back left, incline floor sprints hands on step, floor sprints with toe taps on step (from behind), speed up-back right, speed up-back left, narrow step alternating spider lunges to V pike ups (2), and floor hops over the step! Heart rate analysis demonstrates 128 calories in 10 min with ave. and max heart rates of 155 and 170 bpm, respectively, with most of the workout in Zone 4. The developing time-dependent heart rate curve shows a progression to higher heart rates in the first minutes of the workout into a steady challenge in upper zone 4. No breaks and you keep moving in 10 Min Cardio. Highly recommended!!

Balanced Week 5

Described as,

“Finish off your week with stretches and core exercises designed to help optimize recovery, enhance performance, and sculpt your abs.”

Heart rate analysis data…

I used three sets of risers on the step for Week 5 Balanced, although Shaun T dropped down to two sets. Three sets was fine, but perhaps next time I will remove a set. The workout is mostly slow tempo except for the transformers. The warmup is approx. 3.5 min and includes alternating step up arm raise, slow motion side stretch to step up leg raise right, behind step alternating side stretch reach, slow motion side stretch to step up leg raise left, leg stretch on step to reach back right, alternating slap back jack off step, and leg stretch on step to reach back left. The main workout has three blocks of moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes inhale arms up behind step to burpee jump back off step to spider lunge stretch with arm raise right, wide leg stretch behind step to forearm plank in front of step and back with parkour kick right, and repeat other side. Tempo increases over time for each move. Block 1 is followed by active recovery steps for 30-sec then Transformer #1 for max reps 1-min (4 pushups with one hand on step and move to other side to repeat = climb pushups). Block 2 consists of various tempo for plank to single leg downward dog on step to knee crunch right (so hard!), low high hip flexor over step with lat pulldown right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (plank oblique trap). Last Block #3 involves downward dog single leg raise to pigeon on step right (4-count each), back on floor next to step hip up on step with turn to downward dog right, and repeat other side. 30 seconds active recovery followed by Transformer #3 (tricep dip with arm raise opposite leg kick = balanced dips). The workout finishes up with a cooldown of approx. 2 min and then approx. 15-min inside look at wrapping up Week 5, prepping for Week 6 Transform :20 (Transform Your Life Episode #7 reality series)! A lot of tears and emotional stuff in the last episode of the reality series from Shaun T/cast!

My performance for the transformers (3 risers vs. 2 risers)…

Transformer #1 = 64 reps (+12 reps vs. Wk 1)
Transformer #2 = 114 reps (+50 reps vs. Wk 1)
Transformer #3 = 51 reps (+14 reps vs. Wk 1)

Heart rate analysis indicates 180 calories in 22 min with ave. and max heart rates of 125 and 166 bpm, respectively, which is similar to Week 4 BALANCED. Most of the workout in Zone 2 and again you can definitely see the spikes in heart rate curve associated with the three transformers. Transformer numbers were solid even with an extra set of risers relative to last week. Also, I really like the Block 2 move with lat pull squeeze, which would have been great to incorporate more in the T20 program given the limited back work. Balanced is a great way to end the week, enjoy!

20 Min Abs

Described as,

“This ab workout is the longest, toughest one yet. Sculpt the six-pack you’ve always wanted with 20 minutes of nonstop core work.”

Heart rate analysis data…

20 Minute Abs is the next progression from 10 and 15 Minute Abs for the T20 bonus workouts. This one is tough, I challenge anyone to get through the entire workout with speed/proper form without any breaks. The use of the step makes this one challenging and you really need to focus on squeezing your core in the movements. I used all three sets of risers today. There are a range of core variations, four moves in three blocks for this workout performed for approx. 30-45 seconds each with three transformer moves after each block. The warmup is longer at 3.5 minutes and consists of oblique knee tap on step each side, power knee on step each side, seated alternating leg kick with jab, alternating balance plank on step (right arm up while left leg up and then other side), and stance jack on step. Block 1 includes back on step bicycle kick, seated sprint on step (ouch, core/hip flexors on fire!), low plank to high plank over step, and lay chest down on step windmill progression. This sequence is then followed by active recovery taps on the step for 30-sec before Transformer #1 (90 degree ab trapper). The second block includes alternating leg up hip up on step to toe tap (with shoulders up), seated flutter kicks on step (insane!), back on step to heal crunch, and stomach on floor arms behind head with back jacks feet on step. 30 seconds recovery taps followed by Transformer #2 (wide oblique taps outside step = straight leg oblique trapper). Block 3 involves tabletop to alternating toe tap (hip ’n skate toe tap from Core De Force with step), back on step alternating L reach (similar to the transformer in T20), hovering ab kicks (another transformer move, super tough with three sets of risers), and plank to alternating oblique knee to side with V pike-up. 30 seconds recovery taps followed by Transformer #3 (seated alternating oblique kicks). Short cooldown stretch to finish up this workout!

My performance for the transformers (3 sets of risers)…

Transformer #1 = 71 reps
Transformer #2 = 122 reps
Transformer #3 = 82 reps

Heart rate analysis progression is very similar to Week 5 Balanced, which I did just prior to 20 Min Abs (great stack!). 184 calories in 22 min with ave. and max heart rates of 128 and 161 bpm, respectively. These numbers are down on average relative to 15 Min Abs. Most of the workout was in zone 2 with max heart rate achieved during the transformer moves (surprise!). Excellent stuff, I will be incorporating 20 Min Abs in hybrids and definitely another good core/abs/lower back/hip flexor focus when short on time!!

Rip ‘N Cut 3.0

Described as,

“Your muscles will quickly start begging for mercy in this workout, so dig deep and stay tough. Swap it with any Cut workout in Chapter 3, or add it to another workout for a greater challenge.”

Heart rate analysis data…

Rip ‘N Cut 3.0 is one of the extra weighted workout sub options for Chapter 3 CONQUER. The step still adds a difficult dimension to standard lifts and HIIT. The concept involves a variety of complex, compound total body movements. For this workout I used the 20-lb dumbbells again similar to the 1.0 and 2.0 weighted workout versions and it was enough. I used two sets of risers on the step. I did use 30-lb dumbbells for the plank rotation deadlift curl sequence near the end of the workout (see video demo below). My shoulders were especially on fire in this workout. The pacing is fast and there are no breaks in the workout. Sure, I could have used a little heavier weights on some moves, but you need to keep form perfect to stay safe. The warmup is a little longer at approx. 3.5 minutes and includes alternating squat tap, power knee pull-through right, narrow step plank spider lunge front leg right, power knee pull-through left, narrow step plank spider lunge front leg left, slow squat double hand tap on step with alternating toe tap, and alternating tap down jack. The main workout then involves three circuits of upper and lower body cardio challenges using weight (one dumbbell, two dumbbells or body weight). Each move is performed in the 30-45 sec range. Circuit 1 includes seated bicep curl to shoulder press with knee core raise (tough move with the shoulder press balance!), narrow step tabletop (one hand on step) with dumbbell row right, seated dumbbell skullcrusher press with alternating leg raise (needed to lower to one weight here, will use 15-lb dumbbells next time), and narrow step tabletop (one hand on step) with dumbbell row left. This is followed by active recovery plank sprint taps for 30-sec before Transformer #1 (seated on step legs up and over dumbbell vertical on ground arms up = C-sit heel taps). Circuit 2 consists of back on step chest press alternating leg/knee scissor, alternating tricep to wide dumbbell pushup on step right (core is worked moving that dumbbell back-and-forth!), back on step dumbbells pullover, and alternating tricep to wide dumbbell pushup on step left. Again, this circuit is immediately followed by active recovery plank step taps for 30-sec then Transformer #2 (reverse crunch and reach tap to toe). Finally, Circuit 3 is a ROCKER and includes narrow step in-and out abs with one hand on step and other on dumbbell (side of step) then move dumbbell to other side each rep, step plank to hop off dumbbell deadlift with 180 degree plank core rotation to repeat, seated oblique weighted russian twist with knee raise, and step plank to hop off dumbbell deadlift to curl with 180 degree plank core rotation to repeat (see video below). Then, active recovery step toe taps for 30-sec and Transformer #3 (knee arms up and out = C-sit tuck and extend) before approx. 2-min cooldown.

Block 3 180 degree plank rotation move! (I added the shoulder press, just cause!)

https://www.instagram.com/p/Bt_E2bSh9Hg/?utm_source=ig_web_copy_link

My performance for the transformers (20-lb dumbbells most moves, 2 sets of risers)…

Transformer #1 = 65 reps (+17 reps vs. Rip ‘N Cut 1.0)
Transformer #2 = 40 reps (+15 reps vs. Rip ‘N Cut 1.0)
Transformer #3 = 55 reps (+20 reps vs. Rip ‘N Cut 1.0)

Good stuff. The moves in this workout are really tough that combine dumbbells with balance movements and iso holds (e.g., tabletop). Heart rate analysis shows 217 calories in 22 minutes with ave. and max heart rates 138 and 161 bpm, respectively, with most of the workout in Zone 3. My heart rate data is down relative to versions 1.0 and 2.0, however, my transformers are up. That supports my theory that I am in much better cardio/strength performance shape!

Built Stronger 3.0

Described as,

“Shaun T pushes you harder to help you become even stronger. Replace any Stronger workout in Chapter 3 with this one, or add it to another workout for an even greater challenge.”

Heart rate analysis data…

This is another challenging weighted workout bonus for Transform :20. My heart rate analysis again demonstrates I am in much better shape now heading into Week 6 of the program compared to previous versions of Built Stronger. I used 20-lb dumbbells again (yes, some moves I could use more, but the pacing makes it a challenge). Heart rate analysis indicates 245 calories in a 20-min workout with ave. and max heart rates of 149 and 176 bpm, respectively. Workout zone mostly in level 3. Again, these numbers are little lower than the 1.0 and 2.0 versions of the workout, although 149 bpm is still a healthy average heart rate over 20 minutes! The warmup is longer at 3.5 minutes followed by three blocks of moves repeated two sets (one each side where applicable, 30-45 sec each side. The transformers are between blocks). The warmup includes arms up front leg back-to-front right, alternating leg double hop on step (2) with jabs (2), arms up front leg back-to-front left, and squat wide double hand tap behind step to adductor squat reach, pushup behind step to squat hold, alternating plank spider lunge with step to floor toe taps (4-count), and wide feet alternating step tap reach. Block 1 includes curl step-up to press release step-down right (shoulders on fire by end), single dumbbell sumo squat with one foot on step to straddle turn rotation over step, curl step-up to press release step-down left, and out-the-block burpee pushup on step with alternating toe tap. Block 1 is followed by recovery floor sprint toe taps for 30 sec and then Transformer #1 for 1-min max reps (back on step with dumbbell push to toe raise = extend and press abs). Block 2 consists of foot on step wide curl to step upright row to foot on step wide curl other side (repeat sequence back-and-forth), narrow floor hop over step (4) to alternating push-back V in to hops, foot on step to close grip row then both feet on step to side row then other side close grip row (and repeat back-and-forth over step), and one foot on step hip up to alternating plank V pike up. Again, the block is followed by 30 sec active recovery floor sprint toe taps before Transformer #2 (over-the-top of step plank walk jump in to X-jump = over step). Finally, Block 3 involves lay on back to chest fly with straight dual leg lift (tough!), alternating parkour pushup, lay on back chest fly with isometric leg raise hold, and burpee tricep on narrow step to alternating lunge. Active recovery floor sprint toe taps for 30-sec then Transformer #3 (side-to-side hand and leg tap in plank = moving floor sprints). The workout finishes up with a short 2-min cooldown session. Woah, killer workout!

My performance for the transformers…

Transformer #1 = 44 reps (+4 reps vs. Built Stronger 1.0)
Transformer #2 = 16 reps (+3 reps vs. Built Stronger 1.0)
Transformer #3 = 60 reps (+2 reps vs. Built Stronger 1.0)

Note some increases on my transformers, which is a positive sign. However, the improvements in numbers are not as strong as many of the other workouts in this program for me (not sure why). I really like these weighted workouts from T20 and I recommend incorporating them if you are looking for more lean muscle build. I also argue that the weights help with leaning out due to enhanced “afterburn”. Let’s do this! #TransformYourLife

Burn Week 6

Described as,

“Crank up your metabolism with fat-burning cardio exercises that will leave you drenched in sweat.”

Heart rate analysis data…

The Burn Week 6 workout is supposed to be a similar Burn version as Week 1 so you can see your progress along with the cast in real-time. Great concept! I did great, even after a busy weekend without rest. I used two risers like Shaun T for best comparison. My heart rate analysis confirms what I knew… I am in MUCH better shape and my transformer numbers tell the same story! Relative to Week 1 Burn my transformers went up by +48 (T1), +56 (T2) and +50 reps (T3). Woah. Also, my calories burned was down supporting progress in my cardio/strength efficiency (230 vs. 251 cals Week 1). Average heart rate (146 vs. 151 bpm Week 1), max heart rate (168 vs. 182 bpm Week 1) and workout zone (more time upper zones Week 1) also followed showing progress!

For the “burn” workouts, it is critical you keep your leg(s) bent when on the step to feel the burn. And, the burn you will feel if you push hard. The warmup is the typical 2 min including alternating step up shuffle with arm raise, side step tap up-down right, alternating step up-down with step tap, and side step tap up-down left. For the main workout there are three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The sequence is similar to Week 1 to demonstrate progress over the past 6 weeks (close, but not exact, with a couple slight variations)! Block 1 includes step knee up punch right, sprint step switch front-to-back right, mortal combat step rotation with punch and kick right, and repeat other side. The block is followed by active recovery taps for 30-sec then Transformer #1 for max reps 1-min (step shuffle side-to-side = rapid taps). Block 2 involves rising plank with step right (up and down staying in plank), side squat to back lunge with right foot on step and left leg back with hand taps, step burpee out-the-block with rotation right, and repeat all moves other side. After 30-sec active recovery taps Transformer #2 for 1-min (twisted oblique kicks seated on step). Last Block #3 consists of hip up with foot on step down roll over and V pike up right, floor sprints to step (behind), heel surge right (with lunge to step up kick), and repeat other side. 30 seconds active recovery followed by Transformer #3 (one leg on step and other off with plyo jumps 30-sec each side = rocket man). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 182 reps (+48 reps vs. Wk 1)
Transformer #2 = 140 reps (+56 reps vs. Wk 1)
Transformer #3 = 138 reps (+50 reps vs. Wk 1)

As reflected in the significant improvement in transformer numbers over the past 6 weeks, my performance today involved less fatigue and breaks required as well as strength build for my core/lower back/hip flexors. Transform :20 is working! #RiseUp

Faster Week 6

Described as,

“Ramp up the intensity (and your heart rate) with a fast-paced aerobic workout that helps build endurance as it incinerates fat.”

Heart rate analysis data…

Week 6 Faster, let’s go! The Faster workouts have always been some of the most challenging ones for me in the T20 program. Always a good sweat! Today was no different. Heart rate analysis indicates 245 calories in 22 minutes with ave. and max heart rates of 149 and 174 bpm, respectively, with most of the workout in Zone 4. These numbers are much lower than 6 weeks ago where I had 305 cals in 22 min for Faster Week 1 with ave. and max heart rates of 169 and 188 bpm, respectively, and most of the workout in Zone 5. My transformers have also shown dramatic improvement. Yeah, talk about progress!! The warmup is the usual 2 min and amped up with speed compared to normal including alternating step back with chest opener, side step arm jack tap right, side-to-side tap over step with punch, and side step arm jack tap left. For the main workout there are three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes power knee (1) to step shuffle (2) right, knee sprint tap with raise right, plank jack (4) pommel horse right, and repeat other side. Block 1 is followed by active recovery floor sprint toe taps for 30-sec then Transformer #1 for max reps 1-min (side-to-side over-the-top step X jacks). Block 2 consists of burpee on step heel surge right, 1-2-3 over step, out-wide-in-back with 180 degree plank core rotation right, and repeat other side. After 30-sec active recovery floor sprint toe taps Transformer #2 for 1-min (back on step and core “L reach”, 30-sec each side). Last Block #3 involves scissor sprint right, stance jack low on-off step, scissor (4) 3 sides of step and floor hop back, and repeat other side. 30 seconds active recovery floor sprints followed by Transformer #3 (ski abs in-and-out, 1 rep = ski abs left, ski abs right and 2 in-and-outs). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers…

Transformer #1 = 38 reps (+6 reps vs. Wk 1)
Transformer #2 = 82 reps (+42 reps vs. Wk 1)
Transformer #3 = 26 reps (+4 reps vs. Wk 1)

This one went fast and I was working it with some tough moves! I can’t even believe I was able to churn out more reps on Transformer #3 ski abs/in-and-out, I am pumped! The workout was slightly different than the Week 1 version so direct comparison is challenging, but overall it is very clear I am seeing some killer results for cardio performance strength with Transform :20!!

Stronger Week 6

Described as,

“Shaun T challenges you to remain silent, listen to your body, and find the strength and stamina to crush every rep in this special workout.”

Heart rate analysis data…

Transform :20 Week 6 Day 3 Stronger. Well that was an interesting workout! Shaun T and the cast go completely silent for the first time ever in a Beachbody workout. The only noise observed is when Shaun T says, “NEXT” for the next move, otherwise just the noise of the cast breathing hard and hitting the step. The goal is to get you to provide yourself with the motivation to push through. I was okay with it, I think I generally phase out much of what is going on as I push myself. However, my numbers were plateaued or slightly down relative to Week 5 Stronger so I think there is something to Shaun T shouting in my face! I did use three sets of risers again. The warmup is the typical 2 minutes including alternating step up-down with hands behind head, side-to-side boulder shuffle, alternating spider lunge step back to raise, and alternating step up-down with hands behind head. The main workout has three blocks of three moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. The transformers are the same three moves as Week 1-5 Stronger (and throughout the program) so you can see progress during Transform :20! Block 1 includes side step linking squat to back lunge right, pushups with one hand on step right, seated tricep dip to leg kick reach right, and repeat other side. Block 1 is followed by active recovery plank sprint step taps for 30-sec then Transformer #1 for max reps 1-min (90 degree ab trapper). Block 2 consists of side-to-side prayer squat with one leg on step (two leg adductor squat in middle), rising plank with step to wide step pushups (2), chest on step swimmer reach right, and repeat other side. 30-sec active recovery taps and then Transformer #2 for 1-min (hover ab kicks). Last Block #3 involves step back lunge to toe tap on step right, V pike up press side of step to hop on step right, back on step crunch (2) to L reach crunch (2), and repeat other side. 30 seconds active recovery followed by Transformer #3 (burpee hop). The workout finishes up with a cooldown of approx. 2 min!

My performance for the transformers (3 risers vs. 2 risers)…

Transformer #1 = 76 reps (+9 reps vs. Wk 1)
Transformer #2 = 75 reps (+21 reps vs. Wk 1)
Transformer #3 = 86 reps (+18 reps vs. Wk 1)

Heart rate analysis indicates 220 calories in 23-24 minutes (extra motivation before/after in this one extended the non-workout time) with ave. and max heart rates of 136 and 174 bpm, respectively, with most of the workout in Zone 3. These numbers are very similar to Week 5 Stronger with the three sets of risers. I can’t believe the program is almost done, what a ride! Had my ENERGIZE pre-workout, HYDRATE during workout, RECOVER post-workout, CREATINE , RECHARGE casein protein before bed with Shakeology and Beachbar snacks. Tomorrow will be T20 Powerful. Be sure to check out the new fruit punch Energize to get the most out of your workouts – Bring it today! Rage. Become a Machine.

Powerful Week 6

Described as,

“This combination of plyometric and strength exercises proves that all you need is your body weight to help build muscle and increase explosive power.”

Heart rate analysis data…

Only a few days left in Transform :20! To be honest, this has been a really tough month for me. We have had record low temps and record snow for the month of Feb in Minnesota, which says a lot. On top of that, my wife has been out-of-town two weeks this month and the kids have had off record number of winter days plus multiple scheduled vacation days. Yesterday the kids had a snow day and it snowed about 9 inches alone so I cleaned our driveways/neighbors 7 times. I took 4 showers yesterday, lol! I am exhausted. I slept through my alarm this morning and once I got the kids going had to shovel driveways one last time (for now, supposed to snow again fri/sat). When I got back inside I pressed play on Transform :20 Week 6 Powerful. Got it done, but man I had to dig deep. Transformers were up across the board with three sets of risers. I should be able to recover before Cut and Shaun-a-Thon tomorrow, which is 60 minutes and 9 transformers. It may just be the hardest workout ever put out by Beachbody! We will see. Saturday is last day of the program, and I earned that Conquer graduation sticker!

As usual, the Powerful workouts are some of the hardest for me and today was challenging (not as hard as Week 5, in my opinion). 241 calories in 22 min with average and max heart rates of 147 and 175 bpm, respectively, with most of the workout in Zone 4. These numbers are up relative to Week 5, but I am not surprised given all of the isometric hold moves last week. The warmup is a little longer than normal at 3.5 min and includes knee sprint one foot on step right, knee sprint one foot on step left, punch knee right, upper cut side step, punch knee left, back jack right, and back jack left. The main workout has three blocks of moves approx. 45-60 sec per move with transformers for max reps in 1-min between blocks. The moves in each block are a little longer this workout with many alternating plyo moves, so you only perform each move once unlike previous workouts that typically do two sets per move each block. As such, your muscles tend to fatigue more! Block 1 includes frog jump back-and-forth over step with adductor squat on step, out-the-block alternating power plyo jump off, pushup punch then another pushup with one hand on step plank walk over-the-step and repeat other side, and c-sit leg V raise hold with alternating triangle tap down side of step. Block 1 is followed by active recovery plank step sprint taps for 30-sec then Transformer #1 for max reps 1-min (step burpee to side leg kick = parkour). Block 2 consists of tabletop jack (2) walk across step and repeat (so tough, shoulders on fire!), squat alternating elevator lunge on narrow step, chest on step star pushup alternating front raise (squeeze through back), and seated windshield wiper ab taps (Shaun T even needed a break on these!). Block 2 is followed by 30-sec of the active plank sprint recovery taps then Transformer #2 for 1-min (narrow burpee to step back hop adductor = TS squat reach). Last Block #3 involves rapid taps over narrow step with punches, rising plank jacks (alternating hand off step and both feet jacks each rep), burpee heel surge both legs with plyo jump, and double heel hip up roll over to low plank pike up (ouch!). 30 seconds new active recovery step toe taps followed by Transformer #3 (Lunge Punch). The workout finishes up with a cooldown of approx. 2 min.

My performance for the transformers (3 risers vs. 2 risers)…

Transformer #1 = 38 reps (+9 reps vs. Wk 1)
Transformer #2 = 24 reps (-4 reps vs. Wk 1)
Transformer #3 = 120 reps (+7 reps vs. Wk 1)

I have found that the additional risers on the step definitely make a difference so additional improvements in transformers is encouraging! Time for some major rest before the big day tomorrow…. Cut and Shaun-a-Thon. I can’t wait to see my final heart rate analysis for the 60 min, I am ready to BRING IT!

Cut and Shaun-a-Thon Week 6

Described as,

“Prepare for your toughest Transform :20 session yet: 60 minutes of grueling, total-body strength and cardio training with back-to-back Cut, Burn, and Powerful workouts.”

Heart rate analysis data…

Seriously. Transform :20 Week 6 Day 5 Cut plus Shaun-a-Thon was killer. It is certainly doable, but it is hard. I used two sets of risers like Shaun T and pushed hard throughout the 60 minutes and 9 transformers (max reps in 1 Minute for each move with step). Three sets of risers for the full 60 minutes could be a next level challenge for sure. Today was meant to be a final test since the last day tomorrow is the more subdued Balanced to round out the program. Was today the hardest workout I have ever done? Maybe. I still think some of the Insanity Asylum stuff is up there (e.g., Vertical Plyo). I think it may be harder than Max:30 Friday Fight Round 2, partially due to Cut/Shaun-a-Thon being 30 minutes longer. There are some really tough moves in the last 20 min of Shaun-a-Thon, especially the tabletop over the step variations. I was exhausted by then but pushed through. Each 20 min is meant to represent your progression through the individual Commit, Climb and Conquer Chapters of Transform :20. The transformers align with the CUT, BURN and POWERFUL workouts. Anyway, surprisingly, most of my transformers were up. It really shows how much my cardio performance has improved in the 6 weeks of Transform :20! Heart rate analysis indicates 677 calories in one hour including warmup and cooldown. That averages 225 calories per 20-min T20 chapter, which is fairly consistent with my numbers near the end of this program in peak fitness strength and endurance shape. Average and max heart rates were 146 and 177 bpm, respectively, with most of the workout in Zones 3-4. The average is impressive for 60 minutes. You can see spikes in the heart rate curve for the 9 transformers. Generally, I feel like Shaun coordinates the moves throughout Shaun-a-Thon such that you work all muscle groups, but give each of them a chance to recover. There really are not any breaks except between each 20-min chapter to write down your transformer numbers. Challenging stuff!

There are so many blocks and moves for Cut + Shaun-a-Thon that I am going to just report the moves in a detailed list below (active recovery before all transformers is 30-sec plank floor sprint toe taps on step)…

COMMIT (Cut, 20 minutes)

up-and-back with one foot on step right
up-and-back with one foot on step left
out-and-in squat with one foot on step right
out-and-in squat with one foot on step left
step lunge back pulse (2) side squat pulse (2) with rotation to step (2) right
back on step samurai abs right
tricep dips with alternating leg raise arm reach right
step lunge back pulse (2) side squat pulse (2) with rotation to step (2) left
back on step samurai abs left
tricep dips with alternating leg raise arm reach left
Floor recovery taps + Transformer #1 (over step jumps)
hop squats (2) wide step floor hop and repeat
seated on step parallel bar abs (flutter kicks)
V pike up off step down (2-sec) up (2-sec) to top of step
hop squats (2) wide step floor hop and repeat
seated on step parallel bar abs (flutter kicks)
V pike up off step down (2-sec) up (2-sec) to top of step
hop squats (2) wide step floor hop and repeat
Floor recovery taps + Transformer #2 (hand rel push-up)
squat pulse wide out (2) narrow in (2) alternating tap to step (4)
low plank oblique crunch on step right
lunge behind step right (4) with run over-back step
squat pulse wide out (2) narrow in (2) alternating tap to step (4)
low plank oblique crunch on step left
lunge behind step left (4) with run over-back step
Floor recovery taps + Transformer #3 (triangle)

CLIMB (20 minutes)

tap up with arm raise right
over-the-step side shuffle
tap up with arm raise left
linking squat lunge right
rising plank L right
mortal combat spin punch kick right
linking squat lunge left
rising plank L left
mortal combat spin punch kick left
Floor recovery taps + Transformer #4 (rapid taps)
up-back step shuffle-shuffle right
decline plank foot jacks on step
windshield wiper abs
up-back step shuffle-shuffle left
decline plank foot jacks on step
windshield wiper abs
Floor recovery taps + Transformer #5 (twist oblique kicks)
heel surge step squat step-on right
pommel horse narrow tricep push-up to wide push-up right
chest on step tight rope front arm
heel surge step squat step-on left
pommel horse narrow tricep push-up to wide push-up left
chest on step tight rope back arm
Floor recovery taps + Transformer #6 (rocketman)

CONQUER (20 minutes)

power knee right
power knee left
calf raise forward-back of step right
calf raise forward-back of step left
burpee step side hop right
burpee step side hop left
forward hop over back hop over box (awesome move!)
tricep dips (2) around the world (step) right
floor hops over step right
forward hop over back hop over box (awesome move!)
two crunches two lifts and repeat
Floor recovery taps + Transformer #7 (parkour)
side squat right (2) side squat left (2) both feet off squat left (2) and repeat
alternating narrow pushup on step to low plank high plank off side
peanut butter and jelly pushup burpee to adductor hop squat on step
alternating hip up on step to rollover V Pike up
Floor recovery taps + Transformer #8 (TS squat reach)
diamond squat up and back over step
alternating rising plank triangle shuffle hop on step
coffee table burpee over step (hardest move of the workout and only 3 minutes left!)
alternating power knee shuffle
Floor recovery taps + Transformer #9 (lunge punch)

COOLDOWN and REFLECTION!

My performance for the transformers (2 risers)…

Transformer #1 = 125 reps (+18 reps vs. Wk 1)
Transformer #2 = 36 reps (+6 reps vs. Wk 1)
Transformer #3 = 56 reps (+22 reps vs. Wk 1)

Transformer #4 = 192 reps (+58 reps vs. Wk 1)
Transformer #5 = 130 reps (+46 reps vs. Wk 1)
Transformer #6 = 139 reps (+51 reps vs. Wk 1)

Transformer #7 = 39 reps (+10 reps vs. Wk 1)
Transformer #8 = 35 reps (+7 reps vs. Wk 1)
Transformer #9 = 133 reps (+20 reps vs. Wk 1)

I am pleased with my transformer numbers compared to earlier in the program. My core/lower back/hip flexors developed significant strength and I did not need breaks for ab work. Also, today I was already pre-fatigued heading into Transformers #4-9. Furthermore, there is no way I can achieve higher numbers for some of these transformers while staying safe with proper form. I call that a success! I am excited for graduation tomorrow. I get to add my last CONQUER sticker on the step to celebrate. We have many team members finishing STRONG with Transform :20 as well! JOIN US, send me a message below using the CONTACT button to get started with us today! Let’s do this — #TransformYourLife

Balanced Week 6

Described as,

“Congratulations! You’ve reached the finish line. Finish off the program with stretches and core exercises designed to optimize recovery, enhance performance, and sculpt your abs.”

Heart rate analysis data…

Here we go, last day of the Transform :20 program! Today’s Week 6 Day 6 Balanced routine was a cake walk compared to Shaun-a-Thon yesterday. I am still sore from that workout! Today I used three sets of risers on my step. Balanced Week 6 is identical to Balanced Week 5 and a great way to finish the program. The warmup is approx. 3.5 min and includes alternating step up arm raise, slow motion side stretch to step up leg raise right, behind step alternating side stretch reach twist, slow motion side stretch to step up leg raise left, leg stretch on step to reach back right, alternating slap back jack off step, and leg stretch on step to reach back left. The main workout has three blocks of moves approx. 30-45 sec per move with transformers for max reps in 1-min between blocks. Block 1 includes inhale arms up behind step to burpee jump back off step to spider lunge stretch with arm raise right, wide leg stretch behind step to forearm plank in front of step and back with parkour kick right, and repeat other side. Tempo increases over time for each move. Block 1 is followed by active recovery steps chest opener for 30-sec then Transformer #1 for max reps 1-min (4 pushups with one hand on step and move to other side to repeat = climb pushups). Block 2 consists of various tempo for plank to single leg downward dog on step to knee crunch right (so hard!), low high hip flexor over step with lat pulldown right, and repeat other side. 30-sec active recovery chest opener taps and then Transformer #2 for 1-min (plank oblique trap). Last Block #3 involves downward dog single leg raise to pigeon on step right (4-count each), back on floor next to step hip up on step with turn to downward dog right, and repeat other side. 30 seconds active recovery chest opener taps followed by Transformer #3 (tricep dip with arm raise opposite leg kick = balanced dips). The workout finishes up with a cooldown of approx. 2 min and then celebration with Shaun T/cast while adding the last CONQUER graduation sticker to the step. Definitely some emotion there all around. Congrats to those that graduated Transform :20 with us!!

My performance for the transformers (3 risers vs. 2 risers)…

Transformer #1 = 68 reps (+16 reps vs. Wk 1)
Transformer #2 = 124 reps (+60 reps vs. Wk 1)
Transformer #3 = 56 reps (+19 reps vs. Wk 1)

Heart rate analysis indicates 191 calories in 22 min with ave. and max heart rates of 130 and 165 bpm, respectively, which are higher numbers relative to Week 4-5 BALANCED. Most of the workout in Zone 2 and again you can definitely see the spikes in heart rate curve associated with the three transformers. Transformer numbers increased even with the extra set of risers. And there you have it, my CONQUER chapter graduation sticker was added to my step and I am done!! I HIGHLY recommend Transform :20, best program ever from Shaun T. I will be starting a second round Monday with the weighted T20 workouts incorporated into my Transform :20 hybrid with Body Beast! I hope you enjoyed my Transform :20 Review and detailed heart rate analysis!!

*****

>>> CLICK THE BANNER BELOW TO GET MORE INFO ON GETTING THE PROGRAM + ACCESS TO MY PRIVATE SUPPORT GROUP!! <<<

Transform :20 Review

Thank you for checking out my Transform :20 Review!

8 thoughts on “Does Transform :20 Work? Workout Reviews (Complete List)”

Kimchi says:

January 23, 2019 at 6:34 am

I’m surprised you only burnt 280 calories from that workout!

1. Mike Nowak says:
  
  January 23, 2019 at 8:13 am
  
  Hey Kimchi!! Yeah I was surprised too. I suppose part of it is related to the “L Reach” Transformer being a little lower in intensity. However, if you compare to Week 1 Faster, I had lower average, max and calories. Must be related to the order and progression of moves. I feel I pushed hard. How did you numbers look? How do you like Transform :20? Ultimate goals? Bring it today!
  
Thanh Vo Le says:

July 24, 2019 at 8:48 pm

Hi Mike,

I’ve almost completed the week 6 of this workout but I can feel my fat is a lot.
I want to burn it fast in the next 2 months, so I keep on doing this workout or changing to Insanity max 30? Because I saw your data analysis indicate that Insanity Max 30 burn more calories

1. Mike Nowak says:
  
  July 25, 2019 at 6:16 am
  
  Hi Thanh! Thanks for the comment. Let me ask, are you following the nutrition plan for T20 or other beachbody nutrition plan? How are your energy levels, sleep, and hydration levels? How is your fitness level? Yes, Max:30 does provide higher caloric expenditure for me and probably most others due to 10 minute longer workouts and added intensity from my perspective in many of the workouts. Let me know about the nutrition and we can dial in recommendations for your goals. Talk soon!
  
sahil says:

August 10, 2019 at 12:41 pm

Hi mike

congratulations on completing the program. and thanks for the great detailed analysis of the program. i have graduated insanity , asylum 1 and 2 and am a huge shaun t fan. can you please recommend me to go for max 30 or transform 20 considering i have to loose some last bit of fat around my belly ? thanks

1. Mike Nowak says:
  
  August 11, 2019 at 6:50 am
  
  Hi Sahil! Thank you for the message, I appreciate you stopping by the site. Transform 20 is a great program. Max:30 is also a good program as well. Be sure to check out my detailed reviews for Max:30 if you decide to go that direction. Based on your goals, how is your nutrition? Are you following any of Shaun T’s nutrition plans? Nutrition will be important for leaning out and workout performance. Go ahead and send me a message today at MikeNowakFitness@gmail.com if you would like me to take a closer look for your specific recommendations. Thanks and talk soon!
  
Danielle says:

September 26, 2019 at 10:30 am

Thank you so much for an incredibly detailed review! This helps me a lot in both deciding whether I should purchase this program or not (YES!!) and plan my workout sessions according to your results and analysis. I know everyone’s body is different, but your charts and tables serve as a guide for me to determine the intensity of each workout move. Thanks again for your dedication in making such an aweseome article — it is the most perfect workout program review I’ve ever come across!

1. Mike Nowak says:
  
  September 26, 2019 at 5:42 pm
  
  Hey Danielle! Thanks so much for the post and positive feedback. I appreciate it! T20 is an awesome program and I enjoyed writing the review. What are your goals with T20? Following the nutrition guide? Favorite workout? Message me and we can chat more!
  
  MikeNowakFitness@gmail.com

Transform :20 Review – Does it Work?

The Workouts

The Data Analysis Summary

So, Does Transform :20 Work?

Bonus data analysis content…

Transformer Analysis

The Reviews

Transform in :20 Sample Workout (Sneak Peek)

Transform in 10

Transform in 15

Rip ‘N Cut 1.0

Built Stronger 1.0

10 Min Recovery

10 Min Abs

Burn Week 1

Faster Week 1

Stronger Week 1

Powerful Week 1

Cut Week 1

Balanced Week 1

Burn Week 2

Faster Week 2

Stronger Week 2

Powerful Week 2

Cut Week 2

Balanced Week 2

15 Min Abs

10 Min Best Butt

Rip ‘N Cut 2.0

Built Stronger 2.0

Burn Week 3

Faster Week 3

Stronger Week 3

Powerful Week 3

Cut Week 3

Balanced Week 3

Burn Week 4

Faster Week 4

Stronger Week 4

Powerful Week 4

Cut Week 4

Balanced Week 4

Burn Week 5

Faster Week 5

Stronger Week 5

Powerful Week 5

Cut Week 5

10 Min Cardio

Balanced Week 5

20 Min Abs

Rip ‘N Cut 3.0

Built Stronger 3.0

Burn Week 6

Faster Week 6

Stronger Week 6

Powerful Week 6

Cut and Shaun-a-Thon Week 6

Balanced Week 6

>>> CLICK THE BANNER BELOW TO GET MORE INFO ON GETTING THE PROGRAM + ACCESS TO MY PRIVATE SUPPORT GROUP!! <<<

Transform :20 Review

Transform :20 Review

Transform :20 Review

8 thoughts on “Does Transform :20 Work? Workout Reviews (Complete List)”

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