There are 6 Transform 20 bonus workouts that are made to fit in place of the Cut and Stronger days in each Chapter. They can also be a great way to repeat Transform 20 or to enhance your workouts once you have completed the series.
Transform 20 with Shaun T is a 6-week, 6-days-per-week, high-intensity workout that is over in just 20 minutes. Your progress is tracked through your performance in each day’s Transformer exercise, which is as many reps as possible in one minute.
The main format of Transform 20 uses body weight only, which proves to be quite a challenge. The first set of workouts in the Transform 20 Bonus workouts set is called Rip ‘N Cut and will require weights along with a few tips to make it through successfully and see results.
Transform 20 Bonus workouts fit nicely in place of your Cut day. You can add it to any other workout if you want to push yourself and see results! Remember that all of the Transformers are different in these bonus days. You will track them separately.
They are, however, the same for the series. You will need a set of light to medium dumbbells. The Rip ‘N Cut series is divided into 1.0, 2.0, and 3.0 to go along with each chapter of the program. Do 1.0 in the Commit chapter, 2.0 in the Climb, and 3.0 in the Conquer chapter.
These bonus workouts will have you sweating!
Transform 20 Bonus Workouts | Rip ‘N Cut 1.0
Block 1 – Bicep curls with hammer curl lift and kick, lunge next to the step with lat raise step-up and kick-up abs raising the weights up overhead. Repeat on the other side. Transformer 1 – Place one weight straight up at the end of the step.
Do up-and-over abs, going over the weight. Block 2 – Step lunge with a row and a wide squat off the step, tap the weight to the floor, chest press on the step with an alternating knee in abs, sit on the step with 2 tricep dips, kick up, and touch your toe. (repeat on the other side).
Transformer 2 – Reverse crunch with a reach. Block 3 – With one weight held center, lunge forward with side-to-side hop off the step, with both weights curled, then press with a step-knee, then tabletop shuffle across the step 4x and walk out to a wide push-up.
Transformer 3 – Hover abs with hands touching overhead and under the legs.
Tip: This workout is all about cutting out the negativity and celebrating positivity. This is Shaun T.’s way of telling you it’s mind over matter. Tell yourself you will, and you will!
Transform 20 Bonus Workouts | Rip ‘N Cut 2.0
Block 1 – Two presses off, on, and across the step, straight leg lifts with tricep presses, two in and out abs over the top, then step backs alternating legs with bicep curls. Transformer 1 – Place one weight straight up at the end of the step. Do up-and-over abs, going over the weight.
Block 2 – Spider lunge switch at the end of the step with a row, skull crushers with alternating knees up (on the step), burpee side shuffle, and a wide squat off/on/off with curls in the middle. Transformer 2 – Reverse crunch with a reach.
Block 3 – Isometric 90-degree bicep curl hold, walk over the top, hold a push-up halfway down on/off/on and the other side, at the end of step four shuffles, jump turn and back, then a squat step kick alternating sides and holding the weights up at your shoulders.
Transformer 3 – Hover abs with hands touching overhead and under the legs.
Tip – There is no “I’ll try.” It’s “I will complete.” Just commit to continuing your climb.
Transform 20 Bonus Workouts | Rip ‘N Cut 3.0
Block 1 – Sit on the step, curl, then press and knees come up, tabletop off the end of the step with a row on one side, sitting tricep skull presses with alternating kicks, repeat the tabletop row on the other side. Transformer 1 – Place one weight straight up at the end of the step.
Do up and over abs, going over the weight. Block 2 – Lay on the step and chest press with scissor kicks, tricep push-up with one hand on a dumbbell on the floor, then a wide pushup off the step, moving the weight.
Then lying on the step, keep arms straight and extend behind you to the floor and straight back up over the chest. Repeat the pushup series on the other side. Transformer 2 – Reverse crunch with a reach. Block 3 – Place a weight on either side of the step and do in-and-out abs with one arm on and one arm off.
Then, with the arm on the floor, switch the weight under to the other side and repeat on the other side. Then, plank with feet on the step, come up and deadlift, back to plank and walk hands around to the other end of the step (there needs to be a weight on either end).
Repeat that move on the other side. Next is a weighted oblique trapper on the step. Finally, you will repeat the plank with feet on the step, but instead of a deadlift, do a curl. Transformer 3 – Hover abs with hands touching overhead and under the legs.
Tip – Your core will be screaming after this one. Remember that Shaun T. says it’s “you pushing you”.
Transform 20 Bonus Workouts | Built Stronger
Built Stronger is divided into 1.0, 2.0, and 3.0 to go along with each chapter of the program. Replace the Stronger day with this workout, or do it in addition to one of your regular workouts in the program. Do 1.0 in the Commit chapter, 2.0 in the Climb, and 3.0 in the Conquer chapter.
Transform 20 Bonus Workouts | Built Stronger 1.0
Block 1 – Curls on the end of the step with a tap up, curl up to row, and a kick out, then an end of step out/in with a quick turn and push off. Repeat on the other side. Transformer 1 – Lay on the step, straight-up press with straight-up legs.
Block 2 – Rear lunge off the step with weights held at your shoulders, then a hold lunge press-up as you step up and tap. Put the weights down and wide squat, then lunge to step with a knee punch. Repeat the series on the other side.
Transformer 2 – Over-the-top plank walk with X jump. Block 3 – With one dumbbell, do a one-arm deadlift to an up-down push-up at the end of the step. Next is two deadlifts with two pushups and a down back with heel surge. You will repeat on the other side.
Transformer 3 – Plank over the step, and tap up.
Tip – This one is all about form and control. If you need to slow your reps down, do it.
Transform 20 Bonus Workouts | Built Stronger 2.0
Block 1 – Dumbbell swing with a step up, two-count single-leg push-ups, then over-the-step walk up to the back foot on the step, and two pushups. (The same leg stays up for the whole move.) Next is a curl with a step up to goal post arms and step down. Repeat on the other side.
Transformer 1- Lay on the step, straight-up press with straight-up legs. Block 2 – Four pulse lunges off the step with two press-ups, tabletop on the step, shuffle 4 times, and walk out. Then starting at a 90-degree bicep, release down and, shuffle over the top, do two pushups. Repeat on the other side.
Transformer 2 – Over-the-top plank walk with X jump. Block 3 – One foot on the step. Do a wide-fly with a straight leg butt lift, then two plank jacks in and out with a tricep pushup. Then, reciprocating curls two times with lift overhead, one arm, and push off the step. Repeat on the other side.
Transformer 3 – Plank over the step and tap up.
Tip – Believe in yourself. You can make it happen. When the workout gets hard is when you get tougher.
Transform 20 Bonus Workouts | Built Stronger 3.0
Block 1 – Basic curl press up, release, and step down. Squat pulse four times with one weight at your chest, turn straddle, and travel. Repeat the basic curl press up, release step down on the other side. Then, it’s a pushup on the step to a wide stance up.
Transformer 1 – Lay on the step, straight-up press with straight-up legs. Block 2 – Wide curl step-up on the step to an upright row and then another wide curl off the other end. Four ski abs over the step, then on the step, push back.
Then a wide stance with close grip row to a dual row on the step and a close grip row off the other side. Finally, a hip up, roll front-to-plank/pike-up, and roll back. Alternate sides. Transformer 2 – Over-the-top plank walk with X jump.
Block 3 – Lying on the step, do a wide fly with a dual leg lift. Next, parkour with a pushup on the step, a wide fly with legs held out, and burpee triceps into a squat lunge, tap, and alternating sides. Transformer 3 – Plank over the step and tap up.
Tip – Take this last tip from Shaun T. Conquering is not getting there, but knowing you are already there. You are there.
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