DAY 1

Low Carb +HIIT

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

DIRTY DOZEN

Perform each move 12 times. Repeat twice.

Butt Kicks

Jump Squat

High knees

Burpees

Side Lunge to Squat

In and Outs

Dumbbell Thrusters

Man-Maker

Overhead single, single double

Plank with Row

Box Jumps

Jump Lunges

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 14 minutes.

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Pull Ups: 2 sets of 10 reps

Seated Row: 2 sets of 8-10 reps

Reverse Fly: 2 sets of 8-10 reps

Face Pull: 2 sets of 8-10 reps

Push-Ups (wide stance): 2 sets of 8-10 reps

BICEPS

Seated Bicep Curl: 3 sets of 8-10 reps

Hammer Curl: 3 sets of 8-10 reps

ABS

Twist Crunches: 1 minute

Flutter Kicks: 1 minute

Medicine Ball/Russian Twists: 1 minute

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


DAY 4

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

CHEST

Dumbbell Bench Press: 2 sets of 8-10 reps

Incline Dumbbell Chest Fly: 2 sets of 10 reps

Close Grip Vertical Chest Press: 2 sets of 8-10 reps

TRICEPS

Tricep Extension (using bench): 3 sets of 8-10 reps

Tricep Pushdown: 3 sets of 8-10 reps

Dips: 2 sets of 10

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


DAY 5

Low Carb + 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 Day + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP

Wall Sit: 1 minute

In and Outs: 1 minute

Jump Squat: 1 minute

LEGS

Back Squat: 4 sets - increasing in weight (10, 8, 6, 4 reps)

Deadlift: 3 sets of 8-10 reps

Step up on Box (or Bench) Holding Heavy Dumbbells: 2 sets of 8-10 reps

Calf Raises on leg press machine: 2 sets of 8-10 reps

Leg Extension: 2 sets of 8-10 reps

Leg Curl: 2 sets of 8-10 reps

FINISHERS 2 ROUNDS

Burpees: 1 minute

Tuck Jumps: 1 minute

Jump Lunges: 1 minute

5 - 10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


DAY 7

Regular Macro Day + 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

SHOULDERS

Overhead Press/Standing Military Press with Barbell: 3 sets of 8

Front Plate Raise: 2 sets of 10 reps

Burpees: 2 sets of 10 reps

ABS

Leg raises:  3 sets of 12 

Ab Machine: 3 sets of 12  (per side)

Medicine Ball/Russian Twists: 3 sets of 12 (per side)

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN