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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 + Light Cardio
30-45 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL
10 minutes of stretching
DAY 2
Low Carb + Light Cardio
30 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL
10 minutes of stretching
DAY 3
Regular Macro Day + Strength Training
WARM UP:
March in place 1-2 minutes
Arm Circles forward: 30 seconds
Arm Circles backward: 30 seconds
CHEST & Triceps
Dumbbell Bench Press (lying on floor): 2 sets of 8
Tricep Kickback: 2 sets of 8 reps
30 MINUTES OF ELLIPTICAL, BIKE, OR brisk WALKING TO COOL DOWN
DAY 4
Regular Macro Day + Strength Training
WARM UP:
March in place 1-2 minutes
BACK & biceps
Bent Over Row: 3 sets of 8 reps
Bicep Curl: 3 sets of 8 reps
30 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.
DAY 6
Regular Macro Day + Leg Day
WARM UP:
March in place 1-2 minutes
LEGS
Dumbbell Deadlift (hold 5lb dumbbells): 3 sets of 10 reps
Calf Raises (hold 5 lb dumbbells if you can): 3 sets of 10 reps
30 MINUTES OF ELLIPTICAL, BIKE OR 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.