DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA SUPERSETS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round or strength superset before moving to the next.

 

Tabata Round 1  (Alternate moves)

Curtsey Lunge: 20 seconds on/ 10 seconds rest

Toe Taps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 1

Goblet Squat: 30 seconds

Man-Makers: 30 seconds

Repeat 3X

 

Tabata Round 2 (Alternate moves)

Jump Squat: 20 seconds on/ 10 seconds rest

X Jacks: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 2

Plank Shoulder Tap: 30 seconds

Moguls: 30 seconds

Repeat 3X

 

Tabata Round 3 (Alternate moves)

In and Outs: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 3

Burpees: 30 seconds

Tricep Dips (from chair or bench): 30 seconds

Repeat 3X

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

SPRINT BUILD UPS

Start at jog, build up to sprint in 20 yards: Repeat 3 times

SPRINTS + HIIT

25 second sprints   + 10  Man-Maker + 35 second rest - Repeat 10 times

(If you're on a track - sprint the staights, jog the curves)

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Pull Ups with Leg Raise: 2 sets of 15 reps - warm up

Chest Supported Barbell Row:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Seated Row:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Reverse Fly:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Straight Arm Pulldown:

1 set of 8 | 1 set of 12 | 1 set of 16

BICEPS

Close-Grip EZ Bar Curls:

1 set of 10 | 1 set of 14 | 1 set of 18

Hammer Curl:

1 set of 10 | 1 set of 14 | 1 set of 18

ABS

6 Inches: 1 minute

Twist Crunches: 1 minute

Leg Raise:1 minute

Heel Touches: 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

CHEST

Shoulder Dips: 2 sets of 30 seconds - warm up

Dumbbell Bench Press:

1 set of 8 | 1 set of 12 | 1 set of 16  

Dumbbell Fly:

1 set of 8 | 1 set of 12 | 1 set of 16  

Decline Dumbbell Bench Press:

1 set of 8 | 1 set of 12 | 1 set of 16  

TRICEPS

Tricep Kickback:

1 set of 8 | 1 set of 12 | 1 set of 16

Tricep Pushdown:

1 set of 8 | 1 set of 12 | 1 set of 16

Tricep Pushdown:

1 set of 8 | 1 set of 12 | 1 set of 16

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

Surrender Squats with Weights: 1 minute

Wall Sit: 1 Minute

Plank Alternating Leg Lifts: 1 minute

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Reverse Lunge with Weight (per leg): 

1 set of 8 | 1 set of 10 | 1 set of 12 

Single Leg Deadlift with Rear Foot Elevated (per leg):

1 set of 12 | 1 set of 16 | 1 set of 20

Leg Extension:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Leg Press:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Single Leg Calf Raises on Leg Press Machine (per leg):

 1 set of 12 | 1 set of 16 | 1 set of 20

Smith Machine Romanian Deadlift:

1 set of 8 | 1 set of 10 | 1 set of 12 | 1 set of 14

FINISHERS: 2 rounds

Box Jump with Squat: 1 minute

Curtsey Jump: 1 minute

Jump Lunges: 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

SHOULDERS

Dumbbell Snatch (per side):

1 set of 8 | 1 set of 10| 1 set of 12

Man-Maker:

1 set of 8 | 1 set of 10 | 1 set of 12

10-to-1’s

ABS

Leg raises:  1 minute

Crunch on Stability Ball : 1 minute

Push-Ups with Legs on Stability Ball: 1 minute

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN