DAY 1
Low Carb + Tabata
5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
TABATA CIRCUITS
Download a free tabata timer: http://www.fitlb.com/tabata-timer
*You will complete each exercise as a “Tabata round” before moving to the next exercise.
A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest).
Round 1 (Alternate between moves)
Jump Lunges: 20 seconds on/ 10 seconds rest
Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest
Round 2 (Alternate between moves)
Dumbbell Skier Swings: 20 seconds on/ 10 seconds rest
Dumbbell Thrusters:: 20 seconds on/ 10 seconds rest
Round 3 (Alternate between moves)
X Jacks: 20 seconds on/ 10 seconds rest
Plank Shoulder Tap: 20 seconds on/ 10 seconds rest
20 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. You may also jump rope or running stairs for your 20 seconds on.
Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 16 minutes.
CORE
Plank: 30-60 sec
Ab Bicycles: 20 reps
Lying Leg Lifts: 20 reps
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.
Walking Lunges: 2 sets of 12 reps
DIRECTIONS: SUPERSETS
Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.
This equals 1 set. Rest 60 sec between sets. For advanced add an additional set to make it a total of 4 sets per supersets.
LEGS
SUPERSET 1:
Dumbbell Squat: 1 set of 10 reps
Calf Raises: 1 set of 10 reps
Repeat 3x
SUPERSET 2:
Lunges (static): 1 set of 10 reps per leg
Stiff Legged Deadlift with Barbell: 1 set of 10 reps
Repeat 3x
CHEST/SHOULDERS
SUPERSET 1:
Bench Press (on exercise ball if available): 1 set of 10 reps
Side Lateral Raise: 1 set of 10 reps
Repeat 3x
SUPERSET 2:
Dumbbell Fly (on exercise ball if available): 1 set of 10 reps
Front Raise (one dumbbell) 1 set of 10 reps
Repeat 3x
15 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.
DIRECTIONS: SUPERSETS
Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.
This equals 1 set. Rest 60 sec between sets. For advanced add an additional set to make it a total of 4 sets per supersets.
BACK/arms
SUPERSET 1:
Bent-Over Reverse Fly: 1 set of 10 reps
Straight Arm Lat Pull Down: 1 set of 10 reps
Repeat 3x
SUPERSET 2:
Bent Over Row: 1 set of 10 reps
Bicep Curl: 1 set of 10 reps
Repeat 3x
superset 3:
Hammer Curl: 1 set of 10 reps
Tricep Overhead Extension: 1 set of 10 reps
Repeat 3x
CORE
Plank: 30 - 60 seconds
Bird Dog: 2 sets of 10 each side
Lying Leg Raises: 2 sets of 10 reps `
15 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
DAY 5
Low Macro + 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.
Or Yoga
DAY 6
Regular Macro + Leg Day
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.
Curtsy Lunge: 10 reps each leg
DIRECTIONS: SUPERSETS
Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.
This equals 1 set. Rest 60 sec between sets. For advanced add an additional set to make it a total of 4 sets per supersets.
LEGS
SUPERSET 1:
Dumbbell Squat: 1 set of 10 reps
Calf Raises: 1 set of 10 reps
Repeat 3x
SUPERSET 2:
Romanian Deadlift with dumbbells: 1 set of 10 reps
Sumo Squat: 1 set of 10 reps
Repeat 3x
SUPERSET 3:
Lunges, alternating (static): 1 set of 10 reps per leg
Goblet Squat with a Pulse: 1 set of 10 reps
Repeat 3x
FINISHERS: COMPLETE 1 TIME THROUGH
Jump Squat: 20 reps
High Knees: 20 reps
15 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.
Or Yoga