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

15 reps each

Dumbbell Thrusters

Side Lateral Raise

Goblet Squat with a Pulse

Overhead single, single double

Circuit 2

30 seconds each

Box Jumps

Jump Lunges

In and Outs

Forearm Push Ups

Circuit 3

15 reps each

Burpees

Front Plate Raise

Tricep Dips

Man-Maker

Circuit 4

30 seconds each

Jump Squat

Plank with Row

High Knees

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.

MED BALL HITS 3 ROUNDS

Move through the  at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest

Medicine ball throw

15 each side

15 forward

15 above

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

BACK

Pull-Ups: 3 sets of 10-12 reps or til failure

Seated Row: 3 sets of 10-12 reps

Bent Over Row: 3 sets of 10-12 reps

Straight Arm Pulldown: 3 sets of 10-12 reps

Reverse Cable Fly: 3 sets of 10-12 reps

BICEPS

Seated Bicep Curl: 2 sets of 8-10 reps

Hammer Curl: 2 sets of 8-10 reps

HILL REPEATS ON TREADMILL

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

OR

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 Bicep Curl

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 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

Incline Bench Press: 3 sets of 10-12 reps

Nautilus Chest Press: 3 sets of 10-12 reps

Nautilus Chest Fly: 3 sets of 10-12 reps

TRICEPS

Tricep Extension: 3 sets of 10-12 reps

Tricep Pushdown: 3 sets of 10-12 reps

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

Leg Extension: 1 set of 12-15 reps

Leg Curl*: 1 set of 12-15 reps

*single leg for more of a challenge


LEGS

Goblet Squat: 3 sets of 10-12 reps

Reverse Lunge with Weight: 2 sets of 10-12 reps (per side)

Smith Machine Back Squat: 3 sets of 10-12 reps

Smith Machine Romanian Deadlift: 3 sets of 10-12 reps

Leg Press: 3 sets of 10-12 reps

Calf Raises on leg press machine: 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:

*Single leg for an added challenge

Leg Extension*: 20 reps

Jump Lunges: 20 reps

(repeat 3 times)

Superset 2:

Leg Curl*: 20 reps

Jump Lunges: 20 reps

(repeat 3 times)

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

Side Lateral Raise: 3 sets of 10-12 reps

Front Plate Raise: 3 sets of 10-12 reps

Burpees: 2 sets of 20 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