Measurements

Take your measurements: 

Chest, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos. 

Send photo and measurements to tress.brandon@gmail.com.

Fill out the waiver and liability form in addition to the New Client Assessment if you have not participated in one of my programs previously.


 
 

DAY 1

Low Carb Day + Sprints

Eat less than 100G Net Carbs (Carbs minus Fiber).

 

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

DON'T BE A HERO TODAY!

SPRINTS

15 second sprints + 45 sec rest - Repeat 10 times

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

Eat less than 100G Net Carbs (Carbs minus Fiber).

10 minutes of walking, jogging, or elliptical for warm-up

stretching

SPRINTS

30 second sprints + 1 min rest - Repeat 8 times

Ideally on track, outside, on a field; OK on cardio machine.

leg circuit (3 times)

Air squats (20)

Lunges (20: 10 each side)

Step ups (20: 10 each side)

Squat Jumps (10)


 
 

DAY 3

Regular Calorie Day + Strength Training

Regular Calorie Guidelines: 50% carbs, 30% fats, 20% Protein.

 

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.

BACK

Complete 3 sets of 10 for each exercise with 60 seconds rest in between sets.

Pull Ups

Bent Over Row

Deadlift with heavy object

 

BICEPS

Complete 3 sets of 10 for each exercise with 60 seconds rest in between sets.

Seated Alternating Curl

Hammer Curl

Chin-Ups (palms facing you)

 

ABS

Leg lifts: 3 sets of 20 with 30 seconds rest

Medicine Ball Twist: 2 sets of 30 sec

Burpees: 3 sets of 10

Plank: 2 sets of 30 seconds

 

5-10 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

DAY 4

Regular Calorie Day + Strength Training

Regular Calorie Guidelines: 50% carbs, 30% fats, 20% Protein.

 

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.

CHEST

Complete 3 sets of 10 for each exercise with 60 seconds rest in between sets.

Dumbbell Chest Press

Incline Dumbbell Press

Incline DB Fly

Push Ups

 

TRICEPS

Complete 3 sets of 10 for each exercise with 60 seconds rest in between sets.

Overhead tricep extension

Tricep kickback

Tricep Dips on chair

 

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 5

Low Carb + Active Recovery Day

Eat less than 100G Net Carbs (Carbs minus Fiber).

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

Training Day Calories + Leg Day

TRAINING CALORIE GUIDELINES: 50% CARBS, 30% FATS, 20% PROTEIN. 

ENJOY SOME FUN FOODS, BUT DON'T GO OVER ON CALORIES!

 

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.

 

legs

Squat holding heavy object

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  1 minutes rest

Dumbbell Deadlift

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  1 minutes rest

 

Walking Lunge with weight |  2 sets of 12 (12 on each leg) |  1 minute rest

 

Calf Raise on step |  3 sets of 12  |  1 minute rest

Box Jumps or Tuck Jump |  3 sets of 6  |  30 second rest

10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 7

Regular Calorie Day + Strength Training

Regular Calorie Guidelines: 50% carbs, 30% fats, 20% Protein.

 

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

Overhead Press  |  3 sets of 12  |  1 minute rest

Side Raise|  2 sets of 12  |  1 minute rest

Front Raise|  2 sets of 10 |  1 minute rest

Burpees  |  2 sets of 10 |  1 minute rest

ABS

Leg raises  |  3 sets of 12  |  1 minute rest

Crunch on Stability Ball  |  3 sets of 12  |  1 minute rest

Push-Ups with Legs on Stability Ball  |  3 sets of 12  |  1 minute rest

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN