DAY 1

Low Carb + HIIT

 

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

STRETCHING

50/50 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat entire 50/50 circuit 2X.

Circuit 1

50 High Knees

10 X Jacks

20 Jump Squat

20 Mountain Climbers on Steroids

Rest 1 minute

 

Circuit 2

50 Butt Kicks

10 Jump Lunges (per leg)

20 Plank Shoulder Tap

20 In and Outs

Rest 1 minute

 

Circuit 3

50 Toe Taps

10  Man-Maker

20 Moguls

20 Scissor Jumps

Rest 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 2

Low Carb + Sprints

 

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

STRETCHING

SPRINTS

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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

BACK

Pull-Ups (Push Ups if n/a): 2 sets of 15 reps - warm up

Seated Row:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Reverse Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Face Pull:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Push-Ups with Feet Raised:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

BICEPS

Hammer Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Bicep Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

ABS

Medicine Ball/Russian Twists (per side):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Transverse Oblique Machine:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Raise:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

CHEST

Dumbbell Bench Press:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

TRICEPS

Tricep Pushdown:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Tricep Dips (weight on lap):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Tricep Overhead Extension:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

5-10 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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

LEGS

Reverse Lunge with Dumbbell Passthrough( per leg): - warm up

1 set of 10 | 1 set of 12

Goblet Squat with a Pulse:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Press:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Calf Raises on Leg Press Machine:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Leg Extension:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Walking Lunges with Weights (per leg):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

FINISHERS REPEAT 2X

High Knees: 20 reps per leg

Jump Lunges: 20 reps per leg

Scissor Step Ups: 20 reps per leg

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


 
 

DAY 7

Regular Macro + 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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

SHOULDERS

Overhead single, single double:

2 sets of 8-10 | 1 set of AMRAP in 45 seconds

10-to-1’s with weight

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