DAY 1

Low Carb + HIIT

 

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

STRETCHING

4 X 4 HIIT

Complete each circuit in full before moving to the next one.

Do 45 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

Circuit 1  

Butt Kicks

Mountain Climbers with a Twist

X Jacks

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Jump Squat with Weight

Push-Ups with Feet Raised

Overhead single, single double

Repeat 2X

 

Circuit 3

Toe Taps

Jump Lunges

Forearm Push Ups

Scissor Jumps

Repeat 2X

 

Circuit 4

Plank with Row

Wall sit with Side Lateral Raise (standing)

Box Jumps

Moguls

Repeat 2x

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 16 minutes.

ADVANCED - HIIT CIRCUIT (2 TIMES):

Butt Kicks: 1 minute

High knees: 1 minute

Criss Cross Squats: 1 minute

Forearm Push Ups: 1 minute

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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

BACK

Moguls: 2 sets of 15 reps - warm up

Barbell Bent Over Row:

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

Reverse Fly:

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

Back Extensions (holding plate or weight):

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

Elevated Renegade Rows (per side):

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Dumbbell High pulls:

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

BICEPS

Hammer Curl:

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

Single Arm Preacher Curl (per arm):

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

ABS

Medicine Ball/Russian Twists (per side): 1 minute

V up: 1 minute

Twist Crunches: 1 minute

Leg Raise: 1 minute

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 4

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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

CHEST

Dumbbell Bench Press - Barbell, medium grip:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Decline Dumbbell Fly:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Straight Arm Pullover:

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

TRICEPS

Tricep Kickback:

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

Tricep Overhead Extension:

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

Tricep Cable Push:

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

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 5

Low Carb + Active Recovery

 

GUIDELINES

  • Take the day off 
  • 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 Lunge with Chop (alternate legs)

1 minute Frog Hop

1 minute Wall Sit

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

LEGS

Goblet Squat:

1 set of 10 | 1 set of 8| 1 set of 6 | 1 set of 12

Overhead Squat:

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

Leg Curl:

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

Leg Press:

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

Calf Raises on Leg Press Machine, single leg:

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

Dumbbell Thrusters:

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

Single Leg Deadlifts (per leg):

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

GLUTES 2 rounds

Kickback Glute Machine (or Banded): 1 minute per leg

Abductor Machine: 1 minute 

Adductor Machine:1 minute

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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

SHOULDERS

Front Plate Raise:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Overhead single, single double:

1 set of 8 | 1 sets of 6 | 1 sets of 6 | 1 set of 8

Arnold Press:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Arm Circles (with weight):  

1 set of 40 seconds counter clock wise | 1 set of 40 seconds clock wise | 1 set of 40 seconds counter close wise

ABS 2 rounds

Leg Levers: 1 minute

Crunch on Stability Ball : 1 minute

Push-Ups with Legs on Stability Ball: 1 minute

MED BALL HITS 2 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

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN