DAY 1

Low Carb +Tabata

 

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

STRETCHING

SUPERSETS, TABATA & CORE CIRCUITS

Perform each strength superset for 1 round and then move to Tabata.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Alternate between the two moves.

Download a free tabata timer http://www.fitlb.com/tabata-timer

Perform 60 seconds of the core move. Each circuit is only done once. If weights are needed, go light! Rest 1-2 minutes between circuits.

Circuit 1

Dumbbell Thrusters: 15 reps

Side Lateral Raise: 15 reps

-

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

Jump Squat: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes (Alternate between the two moves)

-

Tricep Dips: 1 minute

Circuit 2

Overhead single, single double: 15 reps

Goblet Squat with a Pulse: 15 reps

-

Man-Maker: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes (Alternate between the two moves)

-

In and Outs: 1 minute

Circuit 3

Plank with Row: 15 reps

Forearm Push Ups: 15 reps

-

Toe Taps: 20 seconds on/ 10 seconds rest

Burpees: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes (Alternate between the two moves)

-

Twist Crunches: 1 minute

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 12 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

Push Ups with Feet Elevated: 2 sets of 12-15 reps - warm up

Circuit 1:

Bent Over Row:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Plank with Row:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Circuit 2:

Reverse Fly:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Straight Arm Pulldown:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Plank Shoulder Tap: 15 reps

BICEPS

Stand with bar or dumbbells in hands. First 7 reps will be from arms extended, bringing half way up so arm makes 90 angle. Next 7 reps will start with weight at shoulders, bringing down so arms are at 90 angle. Last 7 reps will be full range, from bottom (arms all the way extended) to shoulder with weight. Perform 1-3 sets depending on time (7 +7 + 7 = 1 set) .

“21’s” using a Short Bar (or Dumbbells)

Bicep Curl:

7 Bottom Half

7 Top Half

7 Full Range

ABS

Twist Crunches: 1 minute

Flutter Kicks: 1 minute

Transverse Oblique Machine: 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 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Dumbbell Fly:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Dumbbell Pullover:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Push-Ups: 3 sets of 10-12 reps or until failure

TRICEPS

Tricep Kickback:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Tricep Dips with weight on lap:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Tricep Cable Push: 

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

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 2 ROUNDS

Reverse Lunge with Weight: 1 minute

Wall Sit with weight: 1 Minute

LEGS

Smith Machine Romanian Deadlift : 2 sets of 12 reps

Smith Machine Back Squat: 2 sets of 12 reps

Circuit 1:

Leg Press:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Calf raises on Leg Press Machine:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Kettlebell Swings:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Circuit 2:

Dumbbell Thrusters:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Leg Curl*:

2 sets of 10 reps, heavy weight, per leg | 1 set of  25 reps at 50% previous weight

*single leg for more of a challenge

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 single, single double:

2 sets of 10 reps, heavy weight | 1 set of 10 reps at 50% previous weight

10-to-1’s

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