DAY 1
Low Carb + HIIT
5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
HIIT CIRCUIT
Perform 10 reps of each move.
Circuit 1
Mountain climbers
Circuit 2
REPEAT 2X total
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 12 minutes.
If close to a track, sprint the straights and walk/jog the curves.
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 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 few moves, as needed.
LEGS
Goblet Squat with a Pulse : 2 sets of 8-10 reps
Side Lunge to Squat: 2 sets of 8-10 reps
Dumbbell Deadlift: 2 sets of 8-10 reps
CHEST
Dumbbell Bench Press: 2 sets of 8-10 reps
Dumbbell Fly: 2 sets of 8-10 reps
TRICEPS
Tricep Dips: 2 sets of 8-10 reps
Tricep Overhead Extension: 2 sets of 8-10 reps
SHOULDERS
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.
Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed.
BACK
Pull-Ups (Push-Ups if n/a): 2 sets of 8-10 reps
Face Pull (with band): 2 sets of 8-10 reps
Bent-Over Reverse Fly: 2 sets of 8-10 reps
Lateral Pulldown with Dumbbells: 2 sets of 8-10 reps
Bent Over Row: 2 sets of 8-10 reps
BICEPS
Seated Bicep Curl: 2 sets of 8-10 reps
Hammer Curl: 2 sets of 8-10 reps
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 Day + 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 few moves, as needed.
LEGS
Goblet Squat with a Pulse: 2 sets of 8-10 reps
Dumbbell Deadlift: 2 sets of 8-10 reps
Kettlebell Swings: 2 sets of 8-10 reps
Curtsy Lunge with weight (per side): 2 sets of 8-10 reps
Front Squat: 2 sets of 8-10 reps
Calf Raises: 2 sets of 8-10 reps
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