DAY 1
Low Carb +HIIT
5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
DIRTY DOZEN
Perform each move 12 times. Repeat twice.
High knees
Overhead single, single double
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
Seated Row: 2 sets of 8-10 reps
Reverse Fly: 2 sets of 8-10 reps
Face Pull: 2 sets of 8-10 reps
BICEPS
Seated Bicep Curl: 2 sets of 8-10 reps
Hammer Curl: 2 sets of 8-10 reps
ABS
Twist Crunches: 1 minute
Flutter Kicks: 1 minute
Medicine Ball/Russian Twists: 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 8-10 reps
Close Grip Vertical Chest Press: 2 sets of 8-10 reps
TRICEPS
Tricep Extension (using bench): 2 sets of 8-10 reps
Tricep Pushdown: 2 sets of 8-10 reps
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
Wall Sit: 1 minute
In and Outs: 1 minute
Jump Squat: 1 minute
LEGS
Leg Extension: 2 sets of 8-10 reps
Reverse Lunge with Dumbbell Passthrough: 2 sets of 12-15 reps (per leg)
Smith Machine Back Squat: 2 sets of 8-10 reps
Smith Machine Romanian Deadlift: 2 sets of 8-10 reps
Leg Press: 2 sets of 8-10 reps
Calf Raises on leg press machine: 2 sets of 8-10 reps
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
Burpees: 20 reps
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