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Check yourself: be sure that you have paid for this program and are not using another person's credentials.
DAY 1
Low Carb + HIIT
5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
EMOM + CIRCUITS
For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. The faster you go, the longer you have to rest. Repeat for 5 minutes before moving to next circuit.
For example, when the minute starts, perform 8 air squats, 6 push ups, 4 static lunges and then rest the remainder of what is left in the minute.
EMOM Circuit 1:
6 Push-Ups
4 Lunges (static)
Repeat for 5 minutes
Circuit 2:
10 Calf Raises
EMOM Circuit 3
6 Push-Ups
4 Lunges (static)
Repeat for 5 minutes
Repeat Circuit 2
10 Calf Raises
5 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 16 minutes. If you are close to a track, sprint the straights and jog the curves.
10 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 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.
Minimize rest between sets and moves. Rest 1-2 mins between every couple moves
LEGS
Goblet Squat: 3 sets of 12-15 reps
Bulgarian Split Squat: 2 sets of 12-15 reps (per leg)
Calf Raises: 4 sets of 12-15 reps
CHEST
Dumbbell Bench Press: 3 sets of 12-15 reps
Dumbbell Fly: 3 sets of 12-15 reps
SHOULDERS
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
DAY 4
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.
Minimize rest between sets and moves. Rest 1-2 mins between every couple moves
BACK
Push-Ups: 2 sets of 12-15 reps
Bent Over Row: 3 sets of 12-15 reps
Bent-Over Reverse Fly: 3 sets of 12-15 reps
BICEPS
Bicep Curl: 3 sets of 12-15 reps
Hammer Curl: 3 sets of 12-15 reps
TRICEPS
Tricep Kickback: 3 sets of 12-15 reps
Tricep Dips: 3 sets of 12-15 reps
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
DAY 5
Low Macro + Active Recovery Day
GUIDELINES
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 Day + 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: 1 minute
In and Outs: 30 seconds
LEGS
Goblet Squat with a Pulse: 3 sets of 12-15 reps
Side Lunge to Squat: 2 sets of 12 reps (per leg/side)
Dumbbell Deadlift: 3 sets of 12-15 reps
Front Squat: 3 sets of 12-15 reps
Calf Raises: 3 sets of 12-15 reps
Curtsy Lunge with weight: 2 sets of 12 reps (per leg)
5 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