The Transformation Workout Plan

This Team Bombshell sample workout combines specific cardio and weight-lifting drills for serious body-sculpting results.


Ready to jumpstart your own body transformation? Try this sample weight lifting plan for women workout from Shannon Dey, M.S.,  founder and CEO of Bombshell Fitness, a competitive training and coaching group for female athletes.

If this expert-grade routine seems intense, that’s because it is. But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients.

Dey points out that it will take at least three weeks of consistent nutrition and training to get increase the metabolism enough to see results, so it’s very important to practice patience, be consistent, and stay positive.

This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential.



Week 1: Workout 1 + Daily Cardio

Week 2: Workout 2 + Daily Cardio

Week 3: Workout 3 + Daily Cardio

Week 4: Workout 1 + Daily Cardio


Week 5: Workout 2 + Daily Cardio

Week 6: Workout 3 + Daily Cardio

Week 7: Workout 3 + Daily Cardio

Week 8: Workout 1 + Daily Cardio


Week 9: Workout 2 + Daily Cardio

Week 10: Workout 3 + Daily Cardio

Week 11: Workout 2 + Daily Cardio

Week 12: Workout 1 + Daily Cardio

As with most fitness plans, prescriptions may need to be tailored to your specific needs and goals. Always consult a physician before beginning any fitness or weight loss program.



These cardio workouts are intended to be tough. If you cannot complete your entire cardio session in the beginning, do not get discouraged. Push yourself a bit further each day until you can do the entire session at the pace listed. It may take a few weeks of building endurance to be able to complete the entire session.  You know you are working at the right level if you are not able to talk on the phone, or read a book, Dey says.


Warm-up: 5-minute treadmill walk

Treadmill Intervals: Complete the rotation below seven times for a total of 35 minutes. If the speed becomes too easy, increase the rate.

1 minute: Incline 5, speed 4.5

2 minute: Incline 5, speed 5.0

3 minutes: Incline 1, speed 5.5

Track Sprints: Complete six 50-yard sprints with 30-second jogs in between



Warm-up: 5-minute stationary bike or treadmill walk

Bike Intervals: Complete the rotation below six times for a total of 45-50 minutes.

1 minute: Level 5, rpm of 110

1 minute: Level 7, rpm of 90

1 minute: Level 9, rpm of 80

2 minutes: Level 11, rpm of 70

15 wide high jumps

15 pop squats

15 switch lunges on each leg

20 high knee runs on each leg