DAY 1

Low Carb + HIIT

 

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

STRETCHING

“UP BY 10” HIIT

Reps will increase by 10 with each new set. Once you get to 50, they are split between 2 exercises. Rest between sets as needed.

10

X Jacks

20

Man-Makers

30

Jump Lunges

40

Tricep Dips (from chair or bench)

50(25 of each)

Mountain Climbers on Steroids

Scissor Jumps

60 (30 of each)

In and Outs

Plie Squat Jump

70 (35 of each)

Forearm Push Ups

Plie Hop

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

  • 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.

Med Ball Hits 3 ROUNDS

Move through the  at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest

Medicine ball throw

15 each side

15 forward

15 above

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.

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)

BACK

Burpees: 2 sets of 10 reps - warm up

Medicine Ball Push Ups: 2 sets of 10 - warm up 

_

Seated Row: 3 reps of 12-15 reps

T Bar Row: 20 reps

__

Reverse Fly: 3 reps of 12-15 reps

Face Pull: 20 reps

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Barbell Bent Over Row: 3 sets of 12-15 reps

Chin-Ups: 20 reps

BICEPS

Bicep Curl with Bar: 3 sets of 10 reps

Hammer Curl: 20 reps

ABS

Medicine Ball/Russian Twists: 2 sets of 20 reps per side

Leg Raise: 3 sets of 20 reps  

Oblique Hanging Leg Raise: 3 sets of 20 reps  (per side)

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.

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)

CHEST

Dumbbell Bench Press: 3 sets of 12-15 reps

Dumbbell Fly: 20 reps 

__

Incline Dumbbell Press: 3 sets of 12-15 reps

Straight Arm Pullover: 20 reps

TRICEPS

Tricep Overhead Extension: 3 sets of 12-15 reps

Tricep Kickback: 20 reps

__

Rope or straight bar pushdown: 3 sets of 12-15 reps

Skull Crusher: 20 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 Surrender Squats with Weight

1 minute plank

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)

LEGS

Bulgarian Split Squat: 2 sets of 15 reps per leg

Goblet Squat: 20 reps

__

Leg Extension: 3 sets of 15 reps

Single Leg Deadlifts (per leg): 15 reps

__

Leg Press: 3 sets of 15 sets

Calf raises on Leg Press Machine: 30 reps

FINISHERS 2 rounds

Box Jump with Squat: 1 minute

Toe Taps: 1 minute

Dumbbell Thrusters: 1 minute

5 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 10 reps

Front Plate Raise: 20 reps

__

Military Press: 2 sets of 10 reps

Burpees: 20 reps

ABS

Leg raises:  3 sets of 12 

Crunch on Stability Ball : 3 sets of 12 

Push-Ups with Legs on Stability Ball: 3 sets of 12 

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN