DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT

Do 8 reps of each move. Repeat for 3-5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Forearm Push Ups

Man-Maker

Box Jumps

Burpees

Jump Squat with Weight

In and Outs

Moguls

Overhead single, single double

1-2 minute rest

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

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Bent Over Row, 20 Forearm Push Ups, rest, Repeat for a total of 2X)

BACK

Push Ups with Feet Elevated: 2 sets of 10 reps - warm up

-

Bent Over Row: 2 reps of 12-15 reps

Forearm Push Ups: 15 reps

-

Bent over Reverse Fly: 2 reps of 12-15 reps

Dumbbell High pulls: 15 reps

BICEPS

Bicep Curl: 2 sets of 12-15 reps

Hammer Curl: 15 reps

-

Hanging Bicep Curl with Pullback: 2 sets of 12-15 reps

ABS

Twist Crunches: 1 minute

Flutter Kicks: 1 minute

Cheek to Cheek: 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

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Bent Over Row, 20 Forearm Push Ups, rest, Repeat for a total of 2X)

CHEST

Vertical Chest Press: 3 sets of 12 reps

Dumbbell Fly: 12 reps / Dumbbell Pullover: 12 reps

TRICEPS

Tricep Kickback: 2 sets of 15 reps

Tricep Overhead Extension: 20 reps

-

Tricep Dips (from chair or bench): 2 sets of 15 reps

Tricep Push-Up: 20 reps (10 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

Lunge with Chop: 1 minute

Wall Sit: 1 Minute

Plank Alternating Leg Lifts: 1 minute

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Split Squats, 30 Goblet Squats, rest, Repeat for a total of 2X)

LEGS

Bulgarian Split Squat: 2 sets of 12 reps per leg

Kettlebell Swings: 20 reps

-

Dumbbell Deadlift: 3 sets of 15 reps

Calf Raises with weight: 30 reps

-

Goblet Squat: 3 sets of 15 reps

Reverse Lunge with Weight: 20 reps (per leg)

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.

WORKING SUPER SETS

Use heavier weight for beginning sets and decrease weight after each round.

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round (first exercise + second exercise, rest 90 seconds, repeat for as many sets as listed)

SHOULDERS

Overhead single, single double: 3 sets of 8-10 reps

Front Plate Raise: 20 reps

__

Military Press: 2 sets of 10 reps

Burpees: 20 reps

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