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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + Cardio

 

30-45 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

stretching: 10 minutes


 
 

DAY 2

Low Carb + Cardio

 

30 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

stretching: 10 minutes


 
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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.

upper body

REPEAT circuit 3 times

Use 2-5lbs dumbbells in hands

Arm Circles: 30 sec forward, 30 sec backward

Vertical Chest Press: 10 reps

Tricep Dips: 10 reps

Side Lateral Raise: 10 reps

5-10 MINUTES OF stretching


 
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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.

UPPER BODY

REPEAT circuit 3 times

*use 2-5lbs dumbbells in hands

Band pull aparts: 10 reps

Bicep Curl: 10 reps

Bent Over Row: 10 reps

5-10 minutes of stretching


 
 

DAY 5

Low Macro + Active Recovery

 

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

 

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 circuit 4 times

use 2-5lbs dumbbells in hands

March in Place or jog in place: 1 minute

Air Squat (or add dumbbells if you can): 10 reps

Calf Raises: 10 reps

Stiff-Legged/Straight Leg Deadlift with 5lbs dumbbells: 10 reps

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


 
 

DAY 7

Low Macro + Active Recovery Day

 

GUIDELINES

  • Rest