DAY 1
Low Carb + HIIT
5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
HIIT CIRCUITS
Perform each circuit as directed. Complete for 2 rounds total.
Circuit 1
10 reps each
Overhead single, single double
Circuit 2
30 seconds each
Circuit 3
10 reps each
Circuit 4
30 seconds each
Wall sit with weight
Repeat
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 16 minutes.
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 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
Walking Lunges with Weights (per leg): 3 sets of 10-12 reps
Dumbbell Deadlift: 3 sets of 10-12 reps
Calf Raises: 3 sets of 10-12 reps
Dumbbell Thrusters: 3 sets of 10-12 reps
CHEST
Vertical Chest Press: 3 sets of 10-12 reps
Dumbbell Fly: 3 sets of 10-12 reps
Push-Ups: 3 sets of 10-12 reps
SHOULDERS
Side Lateral Raise: 3 sets of 10-12 reps
Front Plate Raise: 3 sets of 10-12 reps
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
DAY 4
Regular Macro + 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): 3 sets of 10-12 reps
Bent Over Row: 3 sets of 10-12 reps
Bent-Over Reverse Fly: 3 sets of 10-12 reps
Straight Arm Pulldown with Dumbbells: 3 sets of 10-12 reps
Lateral Pulldown with Dumbbells: 3 sets of 10-12 reps
HILL REPEATS ON TREADMILL OR HIIT FINISHER (IF N/A)
3-min Warm-up at easy pace
Walk @ 3.5 speed on 15% incline for 2 min
Jog @ 6.0 speed on 5% incline for 1 min
Walk @ 3.0 speed on 5% incline for 2 min
Repeat walk/jog/walk pattern until you hit 16-20 minutes
HIIT FINISHER (1-2 ROUNDS):
You can substitute the sprints on row machine, bike, elliptical stair master or jump rope.
60 sec Sprint
15 In and Outs
15 Tricep Dips
-
45 sec Sprint
15 Moguls
-
30 sec Sprint
10 Medicine Ball/Russian Twists (per side)
-
20 sec Sprint
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
Wall Sit with Weight: 1 minute
Air Squat: 1 minute
LEGS
Goblet Squat with a Pulse: 3 sets of 10-12 reps
Dumbbell Deadlift: 3 sets of 10-12 reps
Kettlebell Swings: 3 sets of 10-12 reps
Banded Glute Bridge (no band is okay): 3 sets of 10-12 reps
Plank Alternating Leg Lifts: 3 sets of 10-12 reps (per side, with band at ankles if available)
Front Squat: 3 sets of 10-12 reps
Calf Raises: 3 sets of 10-12 reps
SUPER SET FINISHERS
Perform first move followed immediately by second move and then rest for 90 seconds. Repeat for a total of 3 rounds.
Super Set 1:
Dumbbell Thrusters: 20 reps
(repeat 3 times)
Superset 2:
Curtsy Lunge with weight: 20 reps
Plie Squat Jump: 20 reps
(repeat 3 times)
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