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

Dumbbell Thrusters

Side Lateral Raise

Goblet Squat with a Pulse

Overhead single, single double

Circuit 2

30 seconds each

X Jacks

Jump Lunges

In and Outs

Forearm Push Ups

Circuit 3

10 reps each

Burpees

Front Plate Raise

Tricep Dips

Man-Maker

Circuit 4

30 seconds each

Criss Cross Squats

Plank with Row

Plie Squat Jump

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

15 Tricep Overhead Extension

-

30 sec Sprint

10 Medicine Ball/Russian Twists (per side)

10 Leg Raise

-

20 sec Sprint

5 Man-Maker

5 Twist Crunches

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

Jump Lunges: 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