DAY 1

Low Carb + Cardio

 

30 MINUTES OF brisk WALKING, bike, OR ELLIPTICAL


 
 

DAY 2

Low Carb + Cardio

 

30 MINUTES OF brisk WALKING, bike, OR ELLIPTICAL


 
 

DAY 3

Regular Macro Day + 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.

UPPER BODY

*use 2-5lbs dumbbells in hands

Vertical Chest Press: 3 sets of 8 reps

Arm Circles: 30 sec forward, 30 sec backward - Repeat 3 times

Side Lateral Raise (no weight): 3 sets 8 reps

20 minutes brisk walk


 
 

DAY 4

Regular Macro + Strength Training

 

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.

UPPER BODY

REPEAT 3X

*use 2-5lbs dumbbells in hands

Band pull aparts: 8 reps

Bicep Curl: 8 reps

Tricep Overhead Extension: 8 reps

20 MINUTES OF ELLIPTICAL, BIKE, OR brisk WALKING


 
 

DAY 5

Low Macro + Active Recovery Day

 

GUIDELINES

  • Consider a trip to the sauna

  • OR 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.

  • 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.

LEGS

REPEAT 3X

use 2-5lbs dumbbells in hands

March in Place (low impact version): 1 minute

Air Squat (or add dumbbells if you can): 30 seconds

Calf Raises: 30 seconds

30 MINUTES OF ELLIPTICAL, BIKE OR brisk WALKING


 
 

DAY 7

Low Macro + Active Recovery Day

 

GUIDELINES

  • Rest