Weeks 11 & 12

Constantly challenging your body with new training variations enables you to build on top of your prior accomplishments and progress even further! Whether the new variation is an increase in the total volume, intensity level, rest time or exercise selections of your workouts, the bottom line is that your workouts should challenge your body to progress beyond what it is already physically capable of doing.[i]

If you’ve been following The Sculpted in 16 Weeks Workout, you may have noticed that every two weeks we have introduced at least two new variations into your workouts. The chart below is a breakdown of the training variations that have been implemented with each new series of workouts.

CLICK the area of the chart below that represents the workout you are on to be taken straight to it!

Top-bar- Weeks-1-2 Weeks-3-4 Weeks-5-6 Weeks-7-8 Weeks-9-10

So, what’s the next variation for Weeks 11 & 12? Just as with the previous workouts in this series, there will be two new variations:

1. Stability Training

You are going to put extra emphasis on your abs and core to help sculpt your six-pack! An excellent way to effectively target your abs and core is to keep them engaged as often as possible by incorporating stability training into them. To do that, you are going to use more of the Bosu ball and the stability ball due to their ability to further activate your abs and core muscles.

2. Increased High-Intensity Cardio Periods

You are going to continue to perform HIIT (high-intensity interval training) for your cardio workouts, but you are going to spend more time training in the high-intensity periods to increase the amount of calories you burn during each workout, reduce the fat around your midsection and complement your efforts to get shredded abs![ii]


Perform one circuit training workout 3 to 4 times per week, and one cardio workout, 2 to 3 days per week.

Circuit Training

Perform each exercise immediately after one another while taking as little break time as possible between each exercise. Once you hit the end of each circuit, break for 90 seconds, and then repeat the same circuit until you have completed it 2 to 3 times, depending on your fitness level. Be sure to complete both workouts (Circuit 1 and Circuit 2).

TIP: Memorize the sequence of exercises for each circuit to minimize the amount of time between exercises.
TIP: If you miss a day or two, don’t skip a workout. Pick up exactly where you left off in the routine so that you train each of your muscle groups equally.
TIP: If you can easily exceed the workload for an exercise, increase the weight/resistance/time.

Day 1 & 3 Workouts

Muscle Groups Targeted – Legs, Shoulders, Triceps & Abs

Circuit 1

Med Ball Alternating Lunge with Midair Switch
45 to 60 seconds

Plank with Dumbbell Front Raise
6 to 8 reps (each side)

Dips with Feet on Stability Ball
12 to 15 reps

Stability Ball Exchange
45 to 60 seconds

Circuit 2

Squat with Med Ball Swing
6 to 8 reps

Dumbbell Front Raise on Bosu Ball
6 to 8 reps

Dumbbell Tricep Extensions
6 to 8 reps

Stability Ball Pendulum
45 to 60 seconds

Day 2 & 4 Workouts

Muscle Groups Targeted – Chest, Back & Biceps

Circuit 1

Dumbbell Bench Press on Stability Ball
6 to 8 reps

Explosive X Push-ups
6 to 8 reps

Reverse Fly on Stability Ball
6 to 8 reps

Dumbbell Bicep Curls
6 to 8 reps

Circuit 2

Dumbbell Fly
6 to 8 reps

Reverse Fly on Stability Ball
6 to 8 reps

Bent Over Barbell Row
6 to 8 reps

Dumbbell Bicep Curls
6 to 8 reps


Perform the following HIIT cardio workout on the Treadmill 2 to 3 days per week. You can opt to do cardio before, after, or on an entirely different day from your circuit training workouts.

Also, be sure to perform an 8 minute warmup before beginning your HIIT workouts.

TIP: Perform your cardio workouts before your circuit training workouts on days that you train legs. Otherwise, it may be difficult to run.
TIP: Run at an appropriate pace for your fitness level by following either the “Novice” or “Advanced” chart section below.


After you complete two weeks of this workout plan, you’ll be ready to kick it up a notch, at which point we’ll have another workout posted for you!

Make sure to get Week 13 & 14 of The Sculpted in 16 Weeks workout series by clicking the image below and subscribing to The Official LA Fitness Blog.


[i] http://learn.nasm.org/courses/int_res_tr/Integrated%20Resistance%20Training%20Manual_LowRes.pdf
[ii] https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf



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