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 per move  in each round. Take no rest. Perform Butt Kicks after all rounds are completed.

Burpees

Forearm Push Ups

Dumbbell Thrusters

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Butt Kicks: 30 seconds

Rest 1 minute

 

CIRCUIT 2:

Complete 2 rounds of Circuit 2, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. Perform Curtsey Jumps after all rounds are completed. 

Scissor Jumps

Plank with Row

Jump Lunges

Moguls

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Curtsey Jumps: 30 seconds

Rest 1 minute

 

CIRCUIT 3:

Complete 3 rounds of Circuit 3, performing 10 reps per move in each round. Take no rest. Perform "jump rope" after all round are completed.

Jump Squat

In and Outs

Dumbbell Skier Swings

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“Jump rope”: 30 seconds

(the motion - you don’t need a jump rope)

Rest 1 minute

 

CIRCUIT 4:

Complete 2 rounds of Circuit 4, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit.

Man-Makers

Reverse Lunge with Weight

Tricep Dips (from chair or bench)

Mountain Climbers on Steroids

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.

AB CIRCUIT: 2 rounds

Dead Bug: 1 minute

Bird Dog: 1 minute

Leg Raise: 1 minute

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

Leg Press: 3 sets of 12-15 reps (Single leg for extra challenge)

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

(one set with toes pointed out, one set with toes pointed in, one set with toes pointed forward)

Curtsey Lunge with weight (per leg): 2 sets of 12 reps

WORKING SUPER SETS (LEGS)

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

(Example: 1 set of 12 reps Front Squat with weight, 15 Jump Lunges, rest, Repeat for a total of 2X)

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

Jump Lunges (per leg): 15 reps (after each above set)

CHEST

Dumbbell Pullover (lay on floor if no bench): 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps

SHOULDERS

10-to-1’s

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

Bent Over Row: 3 sets of 12-15 reps

Reverse Fly: 3 sets of 12-15 reps

WORKING SUPER SETS (BACK)

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

(Example: 1 set of 12 reps Dumbbell Seated Row, 15 Plank Plank with Row, rest, Repeat for a total of 2X)

Dumbbell Seated Row: 3 sets of 12-15 reps

Plank with Row (per arm): 15 reps

BICEPS

Hammer Curl: 3 sets of 12-15 reps

Bicep Curl: 3 sets of 12-15 reps

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Overhead Extension: 3 sets of 12-15 reps

ABS

Medicine Ball/Russian Twists: 1 minute

Leg Levers: 1 minute

Mountain Climbers with a Twist: 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.

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

WARM UP: 2 ROUNDS

Surrender Squats with Weights: 1 minute

Wall Sit: 1 Minute

Standing Donkey Kicks (per leg): 1 minute

LEGS

Leg Curl: 3 sets of 12 reps - warm up (first 2 sets both legs, last set single leg)

Single Leg Deadlifts (per leg): 2 sets of 10 reps - warm up

Plie Squat: 3 sets of 12-15 reps

Leg Press: 3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

Hip Thrusts: 3 sets of 12-15 reps

WORKING SUPER SETS

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

(Ex:ample 1 set of 12 reps Deadlifts, 20 jump squats, rest, Repeat 2X)

Dumbbell Deadlift: 2 sets of 12-15 reps

Jump Squat: 20 reps (after each above set)

FINISHERS REPEAT 2X

Box Jump with Squat: 1 minute

Curtsey Jumps: 1 minute

Box Shuffle: 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