The Original Transformation Workouts Have Moved

comebackcassyeI’m doing a litte blog cleaning, and wanted to let you know about one change.  Below is the workout I used to lose the original 23 pounds and inspired me to start this blog.  It’s the set of workouts that have lived under the WORKOUT heading for several months, and I wanted to keep this  information for anyone still using it, or wanting to at some point.  This remains a very solid set of workouts that should help you reach your fitness goals.  As one progresses in this sport, however, things tend to change based on experience, injuries, mood, etc., so I’m doing some different things now.  Please check WORKOUT (in the header menu on this page) for my most current routine, or if you ever need the link back to the original workouts below.

I work out 5 days per week – lifting weights 5 days, with 3 sessions of cardio sprinkled in.  I ALWAYS do my cardio immediately after my weight workouts to save time.  For more on this, see No Cardio Until you Finish your Weights!

Since I’m already warmed up, I only need to perform 20 minutes to get the job done.  I usually don’t do cardio on leg days, because it’s too intense.  I tend to do the same cardio all the time because the stepmill really works for me.  I absolutely don’t dig cardio, so I’m OK with this for now.

Since my lower body is still a work in progress, it gets 2 full workout days.   My upper body responds well, so the second workout (Friday) combines everything for upper body, just fewer sets.  I emphasize chest and back since they are the largest muscle groups.

Below is a sample of the exercises I do most. Squats, pull-ups and dips are performed twice per week because they are compound moves and I find so much success using them.  However, I do rotate my exercises every 2 weeks to keep things fresh.  I base my workouts off The Bodysculpting Bible for Women (Villepigue & Rivera) training programs.  They cover so many moves, it’s easy to rotate them.  I also follow several figure athletes and incorporate new moves they recommend that seem fun or extra tough!  Single-legged squats and plyometrics are new for me, and they’re awesome!

So far, I don’t do any ab work.  I have had success building my abs in the kitchen!

4 x 8/10 for all exercises

Check out photos for each move listed below.  Once linked, scroll to the bottom of the article.


Barbell Squat

Stiff-Legged Deadlift

Split Squat

Lying Leg Curls (each leg)

Box Jumps (plyometric) using 8lb dumbbells

Hip Thrusts

Calf Raises


Unassisted Pull Ups

Push Ups

T-Bar Row

Incline Barbell Press

Close Grip Lat Pulldown

Flye Machine

Bent Over Lat Raises

Dumbbell Shoulder Presses

20 minutes on the stepmill – 2 minute intervals levels 6/9


Dumbbell Curls

Overhead Dumbbell Extensions

Concentration Curls

Unassisted Triceps Dips

Reverse Barbell Curls

Triceps Pushdown with Rope

Military Press

Rear Delt Machine

20 minutes on the stepmill – 2 minute intervals levels 6/9


Hex/Trap Bar Deadlifts

Ballet or Goblet Squats

Barbell Squats

Lying Leg Curls (each leg)

One-Legged Squats

Lunges (plyometric) using body weight

Calf Press


Unassisted Pull ups

Cable Flye Machine

Low Pulley Row

Incline Dumbbell Press (palms in)

1 Arm Preacher Curl

Unassisted Dips

Dumbbell Shoulder Press (each side)

Bent Over Lateral Raise

20 minutes on the stepmill – 2 minute intervals levels 6/9