DAY 1

Low Carb +HIIT

 

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

STRETCHING

HIIT CIRCUITS

Perform each circuit as directed. Complete for 2 rounds total.

Circuit 1

10 reps each

Dumbbell Thrusters

Side Lateral Raise

Goblet Squat with a Pulse

Overhead single, single double

Circuit 2

30 seconds each

Box Jumps

Jump Lunges

In and Outs

Forearm Push Ups

Circuit 3

10 reps each

Burpees

Front Plate Raise

Tricep Dips

Man-Maker

Circuit 4

30 seconds each

Jump Squat

Plank with Row

High Knees

Wall sit with weight

Repeat

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 16 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): 3 sets of 10-12 reps

Bent Over Row: 3 sets of 10-12 reps

Bent-Over Reverse Fly: 3 sets of 10-12 reps

Straight Arm Pulldown with Dumbbells: 3 sets of 10-12 reps

Lateral Pulldown with Dumbbells: 3 sets of 10-12 reps

BICEPS

Seated Bicep Curl: 2 sets of 8-10 reps

Hammer Curl: 2 sets of 8-10 reps

HILL REPEATS ON 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 16-20 minutes

OR

HIIT FINISHER (1-2 ROUNDS):

You can substitute the sprints on row machine, bike, elliptical stair master or jump rope.

60 sec Sprint

15 In and Outs

15 Tricep Dips

-

45 sec Sprint

15 Bicep Curl

15 Tricep Overhead Extension

-

30 sec Sprint

10 Medicine Ball/Russian Twists (per side)

10 Leg Raise

-

20 sec Sprint

5 Man-Maker

5 Twist Crunches

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

Vertical Chest Press: 3 sets of 10-12 reps

Dumbbell Fly: 3 sets of 10-12 reps

Push-Ups: 3 sets of 10-12 reps

TRICEPS

Tricep Extension: 3 sets of 10-12 reps

Tricep Kickback: 3 sets of 10-12 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 with Weight: 1 minute

Air Squat: 1 minute

LEGS

Goblet Squat: 3 sets of 10-12 reps

Dumbbell Deadlift: 3 sets of 10-12 reps

Kettlebell Swings: 3 sets of 10-12 reps

Overhead Squat: 3 sets of 10-12 reps

Plank Alternating Leg Lifts: 3 sets of 10-12 reps

Front Squat: 3 sets of 10-12 reps

Calf Raises: 3 sets of 10-12 reps

SUPER SET FINISHERS

Perform first move followed immediately by second move and then rest for 90 seconds. Repeat for a total of 3 rounds.

Super Set 1:

Dumbbell Thrusters: 20 reps

Jump Lunges: 20 reps

(repeat 3 times)

Superset 2:

Barbell Back Squat (Dumbbells on shoulders if no barbell): 20 reps

Jump Lunges: 20 reps

(repeat 3 times)

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

Side Lateral Raise: 3 sets of 10-12 reps

Front Plate Raise: 3 sets of 10-12 reps

Burpees: 20 reps

ABS

Leg raises (from floor):  3 sets of 12 reps

Flutter Kicks: 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