DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , etc..)

Jog 10 seconds

Criss Cross Squats

Jog 10 seconds

Burpees

Jog 10 seconds

High Knees (per side)

Jog 10 seconds

In and Outs

Jog 10 seconds

Dumbbell Thrusters

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 + 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.

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 + 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

Bulgarian Split Squat with weight (per leg): 3 sets of 12 reps

Goblet Squat with a Pulse: 3 sets of 12 reps

Leg Press: 3 sets of 12 reps

Calf Raises on leg press machine: 3 sets of 12 reps

Romanian Deadlift: 3 sets of 12

CHEST

Incline Dumbbell Bench Press: 3 sets of 12 reps

Incline Dumbbell Fly: 3 sets of 12 reps

SHOULDERS

10-to-1’s

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


 
 

DAY 4

Regular Macro + 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

BACK

Pull-Ups  OR Push-Ups with feet elevated if n/a: 2 sets of 10 reps - warm up

Barbell Bent Over Row: 3 sets of 12 reps

Bent over Reverse Fly: 3 sets of 12 reps

Narrow Grip Lat Pulldown: 3 sets of 12 reps

BICEPS

Seated Bicep Curl: 3 sets of 12 reps

Hammer Curl: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Pushdown: 3 sets of 12 reps

CORE

Flutter Kicks: 2 sets of 10 reps per side

Leg Lifts: 2 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps per side

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


 
 

DAY 5

Low Macro + Active Recovery Day

  • Consider a trip to the sauna

  • 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.

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

WARM UP

Wall Sit: 1 minute

In and Outs: 1 minute

Plank: 1 minute

LEGS

Side Lunge to Squat: 4 sets of 12 reps

Leg Press: 4 sets of 12 reps

Calf Raises on leg press machine: 4 sets of 12 reps

Smith Machine Back Squat: 4 sets of 12 reps

WORKING SUPERSETS

Perform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Extensions, 20 jump squats, rest, Repeat 3X)

Leg Extension: 3 sets of 12 reps

Plie Squat Jump: 20 reps (after each above set)
_____

Leg Curl: 3 sets of 12 reps

Jump Lunge: 10 reps each leg

FINISHERS: 2 rounds

Plank: 1:00 (or as long as you can hold without losing form)

Scissor Jumps: 20 reps

Toe Taps: 1 minute

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


 
 

DAY 7

Low Macro  + 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