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CHECK YOURSELF: BE SURE THAT YOU HAVE PAID FOR THIS PROGRAM AND ARE NOT USING ANOTHER PERSON'S CREDENTIALS.

ENSURE YOU HAVE YOUR DOCTOR'S APPROVAL BEFORE BEGINNING ANY EXERCISE PROGRAM.


 
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DAY 1

Low Carb + Sprints +  Low Intensity Cardio

 

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

stretching

SPRINTS

4 cone drill OR 7-Up, 7-Down Drill OR

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 12 minutes.

AB CIRCUIT

Stomach vacuum with a twist: 5 sets of 20 reps (10 each side)

Ab Bicycles: 5 sets of 10 reps each side

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

 

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

stretching

 

HIIT CIRCUIT

Jog 30 seconds

10 Burpees (without push up/ modified)

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Jog 50 meters or 30 sec

15 Air Squats

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Jog 50 meters or 30 sec

20 Push-ups

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Jog 50 meters or 30 sec

20 Sit Ups

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Repeat 2 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

Dumbbell Deadlift: 2 sets of 8-10 reps

Air Squat: 2 sets of 8-10 reps

Barbell Lunge (Hold dumbbells are shoulders): 2 sets of 8-10 reps per leg

Goblet Squat: 2 sets of 8-10 reps

CHEST

Dumbbell Bench Press: 2 sets of 8-10 reps

Dumbbell Pec Fly: 2 sets of 8-10 reps

SHOULDERS

Overhead press Single Single Double (dumbbell): 2 sets of 6 reps

Side Lateral Raise: 2 sets of 8-10 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

Push Ups: 2 sets of 8-10 reps

Bent Over Row: 2 sets of 8-10 reps per arm

Hanging Bicep Curl with Pullback: 2 sets of 8-10 reps per arm

BICEPS

Bicep Curl: 2 sets of 8-10 reps per arm

Hammer Curl: 2 sets of 8-10 reps per arm

TRICEPS

Tricep Kickback: 2 sets of 8-10 reps per arm

Tricep Overhead Extension: 2 sets of 8-10 reps per arm

ABS

Russian Twists: 3 sets of 10 reps each side

Plank Shoulder Tap: 3 sets of 10 reps

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


 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • 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 Mountain Climber

LEGS

Walking Lunges (weight optional): 2 sets of 10 reps per leg

Air Squat: 2 sets of 10 reps

Curtsey Lunges: 2 sets of 10 reps per leg

Plie Squat: 2 sets of 10 reps

Dumbbell Deadlift: 2 sets of 10 reps

Calf Raises: 2 sets of 10 reps

5-10 MINUTES OF 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