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. 

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 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:

Bent over Reverse Fly:

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

Dumbbell Seated Row:

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

Plank Shoulder Tap: 10 reps

BICEPS

Bicep Curl:

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

Hammer Curl:

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

ABS

Twist Crunches: 1 minute

Flutter Kicks: 1 minute

Mountain Climbers on Steroids: 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

Vertical Chest Press:

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

Dumbbell Fly:

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

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 Push-Up: 2 sets of 10 reps (per side)

5-10 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 + 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: 1 Minute

LEGS

Goblet Squat: 2 sets of 12 reps

Circuit 1:

Dumbbell Thrusters:

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

Barbell Back Squat (hold weight on shoulders):

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 Deadlift:

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

Calf Raises:

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

FINISHERS 2 ROUNDS

Tuck Jumps: 1 minute

Dumbbell Thrusters: 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 6-8 reps, heavy weight | 1 set of 10 reps at 50% previous weight

Front Plate Raise:

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

Side Lateral Raise:

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

ABS

In and Outs: 1 minute

Medicine Ball/Russian Twists: 1 minute

Mountain Climbers on Steroids: 1 minute

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