DAY 1

Low Carb + HIIT

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

HIIT

PROGRESSIVE HIIT CIRCUIT

Start with 5 of each move, then 4, then 3, all the way down to 1 with 10 seconds of marching in place between each set

(March 10 seconds, 5 Curtsy lunges, March 10 seconds, 5 dumbbell skier swings , etc..)

March 10 seconds

Curtsy Lunge

March 10 seconds

Dumbbell Skier Swings

March 10 seconds

Air Squat

March 10 seconds

In and Outs

March 10 seconds

Side Lunge to Squat (per side)

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


 
 

DAY 2

Low Carb + Sprints

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

SPRINTS

  • Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.

    • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 20 minutes.

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


 
 

DAY 3

Regular Macro + Strength Training

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

LEGS

Side Lunge to Squat: 3 sets of 10 reps

Goblet Squat with a Pulse: 2 sets of 10 reps

Calf Raises: 2 sets of 10 reps

Dumbbell Deadlift: 2 sets of 10 reps

CHEST

Dumbbell Fly: 2 sets of 10 reps

Vertical Chest Press: 2 sets of 10 reps

SHOULDERS

10-to-1’s

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 4

Regular Macro + Strength Training

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Push Ups: 2 sets of 10 reps (on knees if needed)

Bent-Over Reverse Fly: 2 sets of 10 reps

Lateral Pulldown with Band: 3 sets of 10 reps

BICEPS

Seated Bicep Curl: 2 sets of 10 reps

Hammer Curl: 2 sets of 10 reps

TRICEPS

Tricep Extension: 2 sets of 10 reps

Tricep Dips: 2 sets of 10 reps

CORE

Ab Bicycles: 2 sets of 10 reps per side

Leg lifts: 2 sets of 10 reps

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 5

Low Macro + Active Recovery Day

  • Consider a trip to the sauna

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

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • OR Yoga


 
 

DAY 6

Regular Macro  + Leg Day

 

5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP

Wall Sit: 30 seconds

Walking Lunges with Weights: 1 minute

LEGS

Goblet Squat: 3 sets of 8-10 reps

Dumbbell Deadlift: 2 sets of 10 reps

Glute Bridge (weight on lap): 2 sets of 10 reps

Plie Squat: 2 sets of 10 reps

Calf Raises: 3 sets of 10 reps

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro  + Active Recovery Day

 

GUIDELINES

  • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog

  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • Or Yoga