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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 + Sprints

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

7 up 7 down OR Sprint Ladder

SPRINT LADDER

Sprint for the designated rep time and then rest for 60 seconds in between reps.

15 seconds

Rest

30 seconds

Rest

45 seconds

Rest

60 seconds

Rest

45 seconds

Rest

30 seconds

Rest

15 seconds

Rest

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Plank Shoulder Tap: 5 sets of 10 reps

Flutter Kicks: 4 sets of 10 reps per leg

Leg lifts: 4 sets of 10 reps

 

15 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 + HIIT

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

HIIT CIRCUIT

Jog 30 seconds

15 Push ups

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Jog 30 seconds

20 Scissor Jumps

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Jog 30 seconds

25 Moguls

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Jog 30 seconds

30 sit ups or Mountain Climbers on Steroids

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Repeat 3-5 times

15 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 Calorie 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.

LEGS

Bulgarian Split Squat: 2 sets of 12 reps each leg

Scissor Step Ups: 2 sets of 12 reps each leg

Goblet Squat with Pulse: 2 sets of 12 reps

Calf Raises: 3 sets of 12-15 reps

Kettlebell Swings: 2 sets of 12-15 reps

CHEST

Vertical Chest Press: 2 sets of 12 reps

Dumbbell Fly: 2 sets of 12 reps

TRICEPS

Tricep Dips (from chair or bench): 2 sets of 12 reps

Tricep Kickback: 2 sets of 12 reps

SHOULDERS

Side Lateral Raise (Seated or Standing): 2 sets of 12 reps

Front Plate Raise: 2 sets of 12 reps

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
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DAY 4

Regular Calorie Day + Strength Training

 

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.

 

BACK

Moguls: 2 sets of 12 reps - warm up

Push Ups: 2 sets of 12 reps

Bent Over Row: 2 sets of 12 reps per arm

Bent over Reverse Fly: 2 sets of 12 reps

BICEPS

Hanging Bicep Curl with Pullback: 2 sets of 12 reps

Hammer Curl: 2 sets of 12 reps each arm

ABS

Plank Shoulder Tap: 3 sets of 12 reps

Leg Lifts: 5 sets of 10 reps

Russian Twists (medicine ball optional): 5 sets of 10 reps each side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Burpees: 20 reps

Sit Ups: 20 reps

In and Outs: 20 reps

Plank with Alternating Leg Lift: 20 reps

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Consider a trip to the sauna 
  • 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

 
 

DAY 6

Training Day Calories + 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute moguls

LEGS

SUPER SETS

Perform 1 set of each exercise, back to back, with a 90 second rest between each round.

Goblet Squat with Pulse: 2 sets of 15 reps

Dumbbell Deadlift: 2 sets of 15 reps

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Kettlebell Swings: 2 sets of 15 reps

Calf Raises: 2 sets of 15 reps

 

Barbell Lunge (hold weights at shoulders): 2 sets of 10 reps per leg *not super set

FINISHERS (REPEAT 2X)

Curtsey lunges: 30 reps each leg

Scissor Step Ups: 30 reps each leg

Jump squats: 30 reps

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

DAY 7

Low Calorie Day + 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