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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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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)

Plank Shoulder Tap : 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Round 2 (Alternate between moves)

In and Outs: 20 seconds on/ 10 seconds rest

Toe Taps: 20 seconds on/ 10 seconds rest

Round 3 (Alternate between moves)

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Jump Squat: 20 seconds on/ 10 seconds rest

Round 4 (Alternate between moves)

Dumbbell Thrusters: 20 seconds on/ 10 seconds rest

Forearm Push Ups: 20 seconds on/ 10 seconds rest

*if there are any moves you are unable to perform, replace that move with jogging in place

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. 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 18 minutes. If you are close to a track, sprint the straights and jog the curves. 

CORE

Bird Dog: 20 reps per side

Lying Leg Raise: 20 reps

Plank: 30-60 seconds

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).


 
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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.

LEGS

SUPERSET 1:

Dumbbell Squat: 1 set of 12 reps

Calf Raises: 1 set of 12 reps

Repeat 4x

SUPERSET 2:

Bulgarian Split Squat: 1 set of 10 reps, per leg

Push-Ups: 1 set of 10 reps

Repeat 4x

CHEST/SHOULDERS

SUPERSET 1:

Bench Press (on exercise ball if available): 1 set of 12 reps

Dumbbell Fly (on exercise ball if available): 1 set of 12 reps

Repeat 4x

SUPERSET 2:

Military Press: 1 set of 12 reps

Side Lateral Raise: 1 set of 12 reps

Repeat 4x

15 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
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DAY 4

Regular Macro + 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.

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.

BACK

SUPERSET 1:

Bent Over Row: 1 set of 12 reps

Bent-Over Reverse Fly: 1 set of 12 reps

Repeat 4x

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Hanging Bicep Curl with Pullback: 3 sets of 12 reps

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 BICEPS/TRICEPS

Bicep Curl: 1 set of 12 reps

Tricep Overhead Extension: 1 set of 12 reps

Repeat 4x

CORE

Ab Bicycles: 20 reps

Mountain Climbers on Steroids: 20 reps

Plank: 30 - 60 seconds

 15 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 5

Low Macro + Active Recovery

 

GUIDELINES

  • Consider a trip to the sauna

  • 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

 

5-10 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.

WARM UP

Air Squat: 40 reps

LEGS

SUPERSET 1:

Dumbbell Squat: 1 set of 12 reps

Calf Raises: 1 set of 12 reps

Repeat 4x

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Curtsy Lunge: 4 sets of 10 reps per leg

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SUPERSET 2:

Stiff-Legged/Straight Leg Deadlift with Dumbbells: 1 set of 12 reps

Goblet Squat with a Pulse: 1 set of 12 reps

Repeat 4x

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Bulgarian Split Squat: 2 sets of 12 reps per leg

FINISHERS

Plie Squat Jump: 20 reps

Jump Lunges: 20 reps

Butt Kicks: 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • Or Yoga