DAY 1

Low Carb + Light Cardio

 

30 MINUTES OF Brisk WALKING, bike OR ELLIPTICAL


 
 

DAY 2

Low Carb + Light Cardio

 

30 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 3 ROUNDS

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

CHEST

Vertical Chest Press: 2 sets of 10 reps

triceps

Tricep Kickback: 2 sets of 10 reps

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


 
 

DAY 4

Regular Macro + Strength Training

 

WARM UP:

March in place 1-2 minutes

BACK

Bent Over Row: 2 sets of 10 reps

BICEPS

Bicep Curl: 2 sets of 10 reps

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


 
 

DAY 5

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • 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

Front Squat (holding 5lb dumbbells): 3 sets of 10 reps

Calf Raises (hold 5 lb dumbbells if you can): 3 sets of 10 reps

20 MINUTES OF ELLIPTICAL, BIKE OR brisk 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.