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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + HIIT 

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , ect..)

Jog 10 seconds

Tuck Jumps

Jog 10 seconds

Plank Shoulder Tap

Jog 10 seconds

Jump Squat

Jog 10 seconds

In and Outs

Jog 10 seconds

Man-Maker

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 2

Low Carb + Sprints

 

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

STRETCHING

SPRINTS

  • Box Jumps: 5 sets of 10 reps. Start with a smaller box and work your way up to a bigger box.
  • 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).


 
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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.

BACK

Push-Ups: 2 sets of 15 reps - warm up

Bent Over Row: 3 sets of 12-15 reps

Bent over Reverse Fly: 3 sets of 12-15 reps

WORKING SUPER SETS

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Ex: 1 set of 102reps Dumbbell High Pulls, 20 Forearm Push Ups, rest, Repeat 2X)

Dumbbell High pulls: 2 sets of 12-15 reps

Forearm Push Ups: 20 reps (after each above set)

BICEPS

Hammer Curl: 3 sets of 12 reps

Hanging Bicep Curl with Pullback: 3 sets of 12 reps

ABS

Medicine Ball/Russian Twists: 4 sets of 10 reps per side

Plank with Jack: 3 sets of 10 reps 

Leg Lifts: 5 sets of 10 reps

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


 
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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.

CHEST

Vertical Chest Press: 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps

WORKING SUPER SETS (CHEST)

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Dumbbell Pullover, 20 Push Ups, rest, Repeat 2X)

Dumbbell Pullover: 2 sets of 12-15 reps

Push Ups: 20 reps (after each above set)

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Overhead Extension: 3 sets of 12-15 reps

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


 
 

DAY 5

Low Carb Day + 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.

 
 

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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

LEGS

Side Lunge to Squat ( per leg): 3 sets of 10 reps - warm up

Goblet Squat: 3 sets of 10 reps

Dumbbell Deadlift: 3 sets of 10 reps

WORKING SUPER SETS

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Ex: 1 set of 10 reps Leg Curls, 20 Plie Squat Jump, rest, Repeat 3X)

Leg Curls with dumbbell (or ankle weights): 3 sets of 10 reps

Jump Squat with Weight: 20 reps (after each set above)

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Single Leg Deadlifts (per leg): 3 sets of 10 reps

Calf Raises with weight: 30 reps (after each above set)

HILL REPEATS ON TREADMILL (FINISHERS BELOW IF NO 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 20 minutes 

OR FINISHERS REPEAT 2X

Jump Squat: 1 minute

Jump Lunges: 1 minute

Box Shuffle: 1 minute

Toe Taps: 1 minute

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

DAY 7

Regular Macro + 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.

SHOULDERS

Military Press:3 sets of 12-15 reps

Front Plate Raise: 3 sets of 12-15 reps

Side Lateral Raise: 3 sets of 12-15 reps

Arm Circles with weights: 

30 seconds circles clock wise | 30 seconds circles  counter clock wise | 30 seconds circles clock wise

ABS

Leg raises (lay on ground): 3 sets of 12  reps

Flutter Kicks: 3 sets of 12 reps 

Twist Crunches: 3 sets of 12 reps 

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