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 + Strength Training

 

WARM UP:

March in place 1-2 minutes

Shoulders: COMPLETE 2 ROUNDS

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

CHEST: COMPLETE 2 ROUNDS

Vertical Chest Press: 8 reps

triceps: COMPLETE 2 ROUNDS

Tricep Kickback: 8 reps

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


 
 

DAY 4

Regular Macro + Strength Training

WARM UP:

March in place 1-2 minutes

shoulders: COMPLETE 2 ROUNDS

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

BACk: COMPLETE 2 ROUNDS

Bent-Over Reverse Fly: 8 reps

BICEPS: COMPLETE 2 ROUNDS

Bicep Curl: 8 reps

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


 
 

DAY 5

Low Macro + Active Recovery Day

  • Consider a trip to the sauna

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


 
 

DAY 6

Regular Macro  + Leg Day

 

WARM UP:

March in place 1-2 minutes

LEGS: complete 2 rounds

Air Squat

Calf Raises

20 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro  + Active Recovery Day

 

GUIDELINES

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