DAY 1

Low Carb +HIIT

 

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

STRETCHING

HIIT CIRCUITS

Perform each circuit as directed for reps or time. Repeat entire workout for a total of 2 rounds.

Circuit 1

10 reps each

Dumbbell Thrusters

Side Lateral Raise

Goblet Squat

Overhead single, single double

Rest  1 minute

 

Circuit 2

30 seconds each

Man-Maker

Jump Lunges

In and Outs

Side Lunge to Squat

 

Circuit 3

10 reps each

Burpees

Front Plate Raise

Tricep Dips

Man-Maker

Rest  1 minute

 

Circuit 4

30 seconds each

Dumbbell Thrusters

Plank with Row

Push-Ups

Wall sit with weight

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 20 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

DUMBBELL COMPLEX:

This will be a circuit for 5 rounds with 8 reps per move. Start with first move and go down the list. Rest for 90 seconds between rounds and only during circuit if you need to change weight. Start with heavy weights and go lighter as needed.

BACK

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

COMPLEX (BACK/BICEPS/TRICEPS)

Bent Over Row (Barbell is okay!)

Bent-Over Reverse Fly

Plank with Row

BICEPS

Bicep Curl

Hammer Curl

ABS

Twist Crunches: 1 minute

In and Outs: 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

DUMBBELL COMPLEX:

This will be a circuit for 5 rounds with 8 reps per move. Start with first move and go down the list. Rest for 90 seconds between rounds and only during circuit if you need to change weight. Start with heavy weights and go lighter as needed.

DUMBBELL COMPLEX (CHEST/triceps)

CHEST

Dumbbell Bench Press

Dumbbell Fly

TRICEPS

Tricep Kickback

Tricep Overhead Extension

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)

Wall Sit with weight: 1 minute

Side Lunge to Squat: 1 minute

DUMBBELL COMPLEX:

This will be a circuit for 5 rounds with 8 reps per move. Start with first move and go down the list. Rest for 90 seconds between rounds and only during circuit if you need to change weight. Start with heavy weights and go lighter as needed.

LEGS

Leg Press: 2 sets of 12-15 reps

Calf raises on Leg Press Machine: 2 sets of 12-15 reps

Leg Curl: 2 sets of 12-15

COMPLEX:

Bulgarian Split Squat (per leg)

Kettlebell Swings (Dumbbell works okay!)

Front Squat

FINISHERS 2 ROUNDS

Tuck Jumps: 1 minute

Jump Lunges: 1 minute

Burpees: 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

DUMBBELL COMPLEX:

This will be a circuit for 5 rounds with 8 reps per move. Start with first move and go down the list. Rest for 90 seconds between rounds and only during circuit if you need to change weight. Start with heavy weights and go lighter as needed.

SHOULDERS

Military Press

Side Lateral Raise

Dumbbell Thrusters

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