DAY 1

Low Carb Day + 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

15 second sprints + 1 min easy jog - 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 2

Low Carb + Speed Burst Day

 

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

stretching

HIIT CIRCUIT

Jog 30 seconds

15 burpees

Jog 30 seconds

20 jump squats

Jog 30 seconds

25 push ups

Jog 30 seconds

30 sit ups or mountain climbers

Repeat 5 times

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Ab Bicycles: 5 sets of 20 reps each side

Leg lifts: 4 sets of 10

 


 
 

DAY 3

Regular Calorie 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.

Back

Complete 3 sets of 10 for each exercise with 30-60 seconds rest in between sets.

Pull Ups

Bent Over Row

Cable Row

Reverse Fly Machine

Face Pull

biceps

Complete 3 sets of 10 for each exercise with 30-60 seconds rest in between sets.

Seated Alternating Curl

Curl with EZ Bar

Hammer Curl

abs

Leg lifts: 3 sets of 20 with 30 seconds rest

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


 
 

DAY 4

Regular Calorie 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.

chest

Complete 3 sets of 10 for each exercise with 30-60 seconds rest in between sets.

Dumbbell Chest Press

Incline Dumbbell Press

Incline DB Fly

Dips (assisted if necessary)

TRICEPS

Complete 3 sets of 10 for each exercise with 30-60 seconds rest in between sets.

Overhead tricep extension

Rope or straight bar pushdown

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


 
 

DAY 5

Low Carb Day + Active Recovery Day

 

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

 

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 (Increase weight each set)

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

Deadlift

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

_____

Leg Curl  |  3 sets of 12  |  1 minute rest

Leg Extension  |  3 sets of 12  |  1 minute rest

Leg press

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

_____

Calf Extensions on Leg Press Machine |  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

 

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

Finishers

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