DAY 1

Low Carb + HIIT

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

HIIT CIRCUITS

CIRCUIT 1:

Complete 3 rounds of Circuit 1, performing 10 reps of each move. Take no rest. Perform Hot Feet after all rounds are completed. *If weights are needed, go light!

Goblet Squat

Forearm Push Ups

Side Lateral Raise

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Hot Feet: 30 seconds

Rest 1 minute

CIRCUIT 2:

Complete 2 rounds of Circuit 2, performing each exercise for 30 seconds, taking no break between each move. Perform Man Makers after all rounds are completed. *If weights are needed, go light!

Plie Squat Jump

Curtsy Lunge with weight

Front Plate Raise

Jump Lunges

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Man-Maker: 30 seconds

Rest 1 minute

CIRCUIT 3:

Complete 3 rounds of Circuit 3, performing 10 reps of each move. Take no rest. Perform Dumbbell Skier Swings after all rounds are completed.

Jump Squat with Weight

Dumbbell Thrusters

Burpees

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Dumbbell Skier Swings: 30 seconds

Rest 1 minute

CIRCUIT 4:

Complete 2 rounds of Circuit 4, performing each exercise for 30 seconds, taking no break between each move. *If weights are needed, go light!

Scissor Step Ups

Moguls

Tricep Dips

Kettlebell Swings

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 14 minutes.

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 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

Reverse Lunge with Dumbbell Passthrough  (per leg): 2 sets of 12 reps - warm up

Goblet Squat with a Pulse: 2 sets of 12-15 reps

BUILD UP (LEGS/CHEST/SHOULDERS):

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 7. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

Leg Press

Calf raises on Leg Press Machine

Dumbbell Deadlift

CHEST

Dumbbell Bench Press

Dumbbell Fly

SHOULDERS

Front Plate Raise

Military Press

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


 
 

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Pull-Ups or Push-Ups if n/a: 2 sets of 15 reps - warm up

Barbell Bent Over Row: 3 sets of 12 reps

Burpees: 2 sets of 10 reps 

BUILD UP (BACK/BICEPS/TRICEPS):

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 7. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

Bent-Over Reverse Fly

Wide Grip Lat Pulldown

Plank Shoulder Tap

BICEPS

Hammer Curl

Bicep Curl with Bar

TRICEPS

Tricep Kickback

Tricep Pushdown

ABS

Cheek to Cheek: 1 minute

Leg Raise: 1 minute

Transverse Oblique Machine: 1 minute (per side)

In and Outs: 1 minute

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


 
 

DAY 5

Low Macro 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

Regular Macro Days + 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

Air Squat: 1 minute

Wall Sit: 1 minute

Side Lunge to Squat: 1 minute

LEGS

Leg Extension: 3 sets of 12 reps

Curtsy Lunge with weight: 2 sets of 10-12 reps (per leg)

BUILD UP (LEGS)

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 7 (add 8, 9 and 10 for more of a challenge). Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

Leg Press

Calf Raises on leg press machine

Dumbbell Thrusters

Front Squat

FINISHERS REPEAT 2X

Jump Lunge with Air Squat (per leg plus squat): 1 minute

Toe Taps: 1 minute

Plie Squat Jump: 1 minute

Plank Alternating Leg Lifts: 1  minute

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


 
 

DAY 7

Low Macro 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