DAY 1

Low Carb + Light Cardio

 

20 MINUTES OF Brisk WALKING, bike OR ELLIPTICAL


 
 

DAY 2

Low Carb + Light Cardio

  

20 MINUTES OF Brisk WALKING, bike OR ELLIPTICAL


 
 

DAY 3

Regular Macro Day + Strength Training

 

warm up:

March in place 1-2 minutes

Circuit 1: complete 2 rounds

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

Circuit 2: complete 2 rounds

Dumbbell Press (lying on floor or bench): 8 reps

Tricep Kickback: 8 reps

20 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 4

Regular Macro Day + Strength Training

 

warm up:

March in place 1-2 minutes

Back/Bicep Circuit: complete 2 rounds

Bent Over Row: 8 reps

Bicep Curl: 8 reps

20 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 5

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • Consider a trip to the sauna

  • OR 20 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice.


 
 

DAY 6

Regular Macro Day + Leg Day

 

warm up:

March in place 1-2 minutes

LEGS

Air Squat: 8 reps

Calf Raises (no weight): 8 reps

20 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • 20 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.