DAY 1

Low Carb + Tabata

 

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

STRETCHING

SUPERSETS, TABATA & CORE CIRCUITS

Perform each strength superset for 1 round and then move to Tabata.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. 

Download a free tabata timer http://www.fitlb.com/tabata-timer

Perform 60 seconds of the core move. Each circuit is only done once. If weights are needed, go light! Rest 1-2 minutes between circuits.

Circuit 1

Dumbbell Thrusters: 15 reps

Side Lateral Raise: 15 reps

-

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Jump Squat: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

-

Cheek to Cheek: 1 minute

Circuit 2

Overhead single, single double: 15 reps

Goblet Squat with a Pulse: 15 reps

-

X Jacks: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

-

In and Outs: 1 minute

Circuit 3

Plank with Row: 15 reps

Forearm Push Ups: 15 reps

-

Toe Taps: 20 seconds on/ 10 seconds rest

Burpees: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

-

Twist Crunches: 1 minute

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

  • 7-Up 7-Down

    • This is done across the width of the field/court. You sprint across the field to the other side. Stop and rest for 10 seconds. Once your 10 seconds are up, you sprint to the other side and then back, going across the field a total of 2 times. Stop and rest for 15 seconds. Once your 15 seconds are up you sprint to the other side, back, and then back again, going across a total of 3 times. You do this all the way up until you have gone across the field 7 times adding 5 seconds to your rest period each time.

    • Going down (7-down) you start at 7 times across the field and go all the way down to 1 time across the field, subtracting 5 seconds off your rest period each time. Your first rest period will be 40 seconds.

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.

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.

DIRECTIONS:

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

LEGS

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

Circuit 1:

Goblet Squat with a Pulse:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Dumbbell Deadlift:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Circuit 2:

Bulgarian Split Squat:

2 sets of 10-12 reps, heavy weight (per side) | 1 set of 15-18 reps at 50% previous weight (per side)

Calf Raises:

2 sets of 10-12 reps, heavy weight | 1 set of 25 reps at 50% previous weight

CHEST

Dumbbell Pullover:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Dumbbell Fly:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

SHOULDERS

Overhead single, single double:

2 sets of 6-8 reps, heavy weight | 1 set of 10 reps at 50% previous weight

Arm Circles with weight:

45 seconds small circles - clockwise | 45 seconds medium circles - counter clockwise | 45 seconds large circles - clockwise

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


 
 

DAY 4

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.

DIRECTIONS:

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

BACK

Push Ups with Feet Elevated: 2 sets of 12 reps - warm up

Circuit 1:

Bent Over Row:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

 Plank with Row:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Circuit 2:

Bent over Reverse Fly:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Dumbbell Seated Row:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Plank Shoulder Tap: 10 reps

BICEPS

Bicep Curl:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Hammer Curl:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

TRICEPS

Tricep Kickback:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Tricep Dips with weight on lap:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

ABS

Medicine Ball/Russian Twists: 1 minute

Ab Bicycles: 1 minute

Leg Levers: 1 minute

FINISHERS 2 ROUNDS (ADVANCED/OPTIONAL)

Moguls: 1 minute

Man-Maker: 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 + 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)

Wall Sit: 1 minute

Plank: 1 minute

Lunge with Chop: 1 minute

DIRECTIONS:

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

LEGS

Curtsy Lunge with weight: 2 sets of 12 reps per leg

Plank Alternating Leg Lifts: 2 sets of 12 reps per leg

Circuit 1:

Dumbbell Thrusters:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Barbell Back Squat (hold weight on shoulders):

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Kettlebell Swings:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Circuit 2:

Dumbbell Deadlift:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Calf Raises:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

FINISHERS 2 ROUNDS

Plie Squat Jump: 1 minute

Jump Lunges: 1 minute

Burpees: 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