DAY 1

Low Carb + HIIT

 

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

HIIT CIRCUITS

CIRCUIT 1:

Complete 3 rounds of Circuit 1, performing 10 reps of each move. Take no rest. Perform Butt Kicks after all rounds are completed. *If weights are needed, go light!

Goblet Squat

Forearm Push Ups

Side Lateral Raise

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Butt Kicks: 30 seconds

Rest 1 minute

CIRCUIT 2:

Complete 2 rounds of Circuit 2, performing each exercise for 30 seconds, taking no break between each move. Perform Man Makers after all rounds are completed. *If weights are needed, go light!

Dumbbell Deadlift

Reverse Lunge with Weight

Front Plate Raise

Jump Lunges

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Man-Maker: 30 seconds

Rest 1 minute

CIRCUIT 3:

Complete 3 rounds of Circuit 3, performing 10 reps of each move. Take no rest. Perform Dumbbell Skier Swings after all rounds are completed.

Jump Squat with Weight

Dumbbell Thrusters

Burpees

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Dumbbell Skier Swings: 30 seconds

Rest 1 minute

CIRCUIT 4:

Complete 2 rounds of Circuit 4, performing each exercise for 30 seconds, taking no break between each move. *If weights are needed, go light!

Box Jumps

Moguls

Tricep Dips

Kettlebell Swings

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 or Push-Ups if n/a: 2 sets of 15 reps - warm up

Bent Over Row: 3 sets of 12 reps

Burpees: 2 sets of 10 reps

BUILD UP (BACK/BICEPS/TRICEPS)

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 7. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

 Bent-Over Reverse Fly

Plank with Row

Seated Dumbbell Rows

BICEPS

Hammer Curl

Bicep Curl

ABS

Twist Crunches: 1 minute

Plank: 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

BUILD UP (CHEST/SHOULDERS)

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 7. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

CHEST

Dumbbell Bench Press

Dumbbell Fly

Dumbbell Pullover

TRICEPS

Tricep Kickback

Tricep Dips

Tricep Overhead Extension

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

Air Squat: 1 minute

Wall Sit: 1 minute

Side Lunge to Squat: 1 minute

LEGS

Walking Lunges with Weights: 2 sets of 10-12 reps (per leg)

Bulgarian Split Squat: 2 sets of 10-12 reps (per leg)

BUILD UP (LEGS)

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 7 (add 8, 9 and 10 for more of a challenge). Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

Kettlebell Swings

Calf Raises

Dumbbell Thrusters

Front Squat

FINISHERS 2 ROUNDS

Jump Lunge with Air Squat (per leg then squat, repeat): 1 minute

Tuck Jumps: 1 minute

Dumbbell Thrusters: 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

BUILD UP (CHEST/TRICEPS):

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 7. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

SHOULDERS

Front Plate Raise

Military Press

Dumbbell Snatch (per side)

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