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

  • Box Jumps: 2 sets of 10 reps. Start with a smaller box and work your way up to a bigger box (safely).
  • 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.

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

X Jacks:

2 sets of 10 reps - warm up

-

Bent Over Row: 3 reps of 12 reps

Forearm Push Ups: 20 reps 

__

Bent over Reverse Fly: 3 reps of 12 reps

Dumbbell High pulls: 20 reps 

BICEPS

Bicep Curl: 3 sets of 10 reps

Hammer Curl: 30 reps

ABS

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

Flutter Kicks: 5 sets of 10 per side

Leg Raise (lay on ground): 4 sets of 10 reps

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

Vertical Chest Press: 3 sets of 10 reps

Dumbbell Fly: 20 reps 

__

Incline Dumbbell Press: 3 sets of 10 reps

Straight Arm Pullover: 20 reps

TRICEPS

Tricep Overhead Extension: 3 sets of 10 reps

Tricep Kickback: 20 reps 

__

Tricep Dips (from chair or bench): 3 sets of 10 reps

Tricep Push-Up: 20 reps (10 per side)

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 Mountain Climbers on Steroids

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 with Dumbbell: 2 sets of 15 reps

Single Leg Deadlifts (per leg): 15 reps 

__

Leg Curls with dumbbell: 3 sets of 15 reps

Calf Raises with weight: 30 reps

FINISHERS

Box Jumps or Tuck Jump: 15 reps

Toe Taps: 1 minute

Repeat 2X

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: 2 sets of 10 reps

Front Plate Raise: 20 reps (after each above set)

__

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