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

Jump Lunges: 20 reps per leg

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