DAY 1

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 20 minutes.

HIIT CIRCUIT (REPEAT 3 TIMES)

Jog in place: 40 reps

Butt Kicks: 40 reps

Moguls: 40 reps

X Jacks: 40 reps

Squat jumps: 40 reps

Rest 2 min after  each circuit

10 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 20 minutes.

AB CIRCUIT

Stomach vacuum with a twist: 5 sets of 20 twists per side

Ab Bicycles: 5 sets of 10 reps per side 

Ab Machine: 4 sets of 15

Leg lifts: 4 sets of 10

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 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.

LEGS

Leg extensions: 2 sets of 12-15 reps

Leg curls (standing, sitting, or lying): 4 sets of 15 reps

Leg press: 3 sets of 15 reps

Calf raises on the leg press machine: 3 sets of 15 reps

Glute kick back: 3 sets of 15 reps per leg

WORKING SUPER SET

A super set is performed when two exercises are performed in a row without stopping. Rest for 90 seconds between rounds.

Back Squat: 2 sets of 20 reps

Barbell Lunges: 20 reps per leg between sets

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Smith Machine Romanian Deadlift: 2 sets of 20 reps

Jump Squat: 20 reps between sets

CHEST

Dumbbell incline bench press: 2 sets of 15 reps

Dumbbell fly: 2 sets of 15 reps

SHOULDERS

Side Lateral Raise: 2 sets of 15 reps

Military press: 2 sets of 15 reps

Front plate raise: 2 sets of 15 reps

FINISHERS

Burpees: 15 reps

Air Squat: 40 reps

Push-Ups: 40 reps

Twist Crunches: 40 reps per side

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.

BACK

Man-Maker: 2 set of 15 reps

Bent Over Row: 2 sets of 15 reps

Reverse fly: 2 sets of 15 reps

Dumbbell High pulls: 2 sets of 15 reps

Seated Row: 2 sets of 15 reps

BICEPS

Bicep Curl: 2 sets of 15 reps

Hammer curl: 2 sets of 15 reps

Hanging bicep curl with pull back: 2 sets of 15 reps

TRICEPS

Straight Arm Pulldown: 2 sets of 15 reps

Tricep pull down: 2 sets of 15 reps

Tricep overhead extension: 2 sets of 15 reps

ABS

Ab Bicycles: 3 sets of 10 reps per side

Ab Machine: 2 sets of 15

Leg lifts: 2 sets of 10

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


DAY 5

Regular 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

Leg Extension with low weight: 2 sets of 12-15 reps

Leg Curl (lying, seated, or standing): 4 sets of 15 reps

Back Squat: 4 sets of 15 reps

Smith Machine Romanian Deadlift: 2 sets of 15 reps

Leg Press:4 sets of 15 reps

Calf Raise on Leg Press Machine: 4 sets of 15 reps

Goblet Squat with a Pulse: 2 sets of 10 reps

WORKING SUPER SET

A super set is performed when two exercises are performed in a row without stopping. Break for 90 seconds between each round.

Dumbbell Thrusters: 3 sets of 12 reps

Plie Squat Jump: 20 reps in between sets

FINISHERS

Curtsey lunges: 40 reps

Side lunge with a squat: 40 reps

Jump squats: 40 reps

Jump lunges: 40 reps

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


DAY 7

Regular 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
  • 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