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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 + 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:

Air Squat

Push-Ups

Lunges (static)

Repeat for 5 minutes

 

Circuit 2:

10 Front Plate Raise

10 Calf Raises

 

EMOM Circuit 3

Air Squat

Push-Ups

Lunges (static)

Repeat for 5 minutes

 

Repeat Circuit 2

10 Front Plate Raise

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).


 
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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

10-to-1’s

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
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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