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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 + 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


 
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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

Dumbbell Fly: 2 sets of 8

Tricep Kickback: 2 sets of 8 reps

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


 
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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.