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

25 second sprints + 1 min rest - Repeat 8 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

Moguls: 2 sets of 15 reps - warm up

Bent Over Row:

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

Bent over Reverse Fly:

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

Face Pull with band (or weight if n/a):

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

Man-Maker: 1 set of 8 | 1 set of 10 | 1 set of 12

BICEPS

Seated Bicep Curl :

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

Hammer Curl:

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

AB CIRCUIT

6 Inches: 2 sets of 1 minute hold

Twist Crunches: 5 sets of 10 per side

Leg Raise (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.

DROP SETS

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

CHEST

Vertical Chest 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

Straight Arm Pullover:

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 Dips with weight on lap:

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

Tricep Push-Up: 20 reps 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.

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 | 1 set of 14

Single Leg Deadlifts (per leg):

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

Leg Extension with Dumbbell:

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

Calf Raises with weight:

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

Goblet Squat:

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

Jump Squat with Weight:

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

FINISHERS

Box Jumps or Tuck Jump: 30 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.

SHOULDERS

Military Press:

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

Side Lateral Raise:

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

Front Plate Raise:

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

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