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

Push Up with Elbow to Knee

Side Lateral Raise (standing)

Plie Squat Jump

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.

 

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

In and Outs: 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

Narrow Grip Lat Pulldown:

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

Wide Grip Lat Pulldown:

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

Dumbbell High pulls:

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

BICEPS

Hanging Bicep Curl with Pullback:

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

Bicep Curl:

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

AB CIRCUIT

Medicine Ball/Russian Twists: 4 sets of 10 per side

Twist Crunches: 5 sets of 10 per side

Leg Raise: 4 sets of 10 reps

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:

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

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

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.

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

Bulgarian Split Squat (per leg): - warm up

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

Goblet Squat:

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

Back Squat:

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

Leg Extension:

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:

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

Kickback Glute Machine (or Banded): 2 sets of 20 reps per leg

Abductor Machine: 2 sets of 20 reps 

Adductor Machine: 2 sets of 20 reps

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

Arm Circles

1 set of 30 seconds counter clock wise | 1 set of 30 seconds clock wise | 1 set of 30 seconds counter close wise

ABS

Leg raises:  3 sets of 12 reps

Crunch on Stability Ball : 3 sets of 12 reps

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

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