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

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 + HIIT

 

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

stretching

HIIT CIRCUIT

50/50 CIRCUIT

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

Circuit 1

50 High Knees

10 X Jacks

20 Jump Squat

20 Mountain Climbers with a Twist

1 Minute Rest

Circuit 2

50 seconds Hot Feet

10 Man-Maker

20 Jump Lunges

20 In and Outs

1 Minute Rest

Circuit 3

50 Toe Taps

10 Forearm Push Ups

20 Moguls

20 Scissor Jumps

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 (lay on ground): 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 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 (lay on ground): 3 sets of 20 with 30 seconds rest

Medicine Ball/Russian Twists: 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

 

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

 

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 holding heavy object

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

Dumbbell Deadlift

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

_____

Walking Lunges with Weights |  2 sets of 12 (12 on each leg) |  1 minute rest

____

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

Box Jumps or Tuck Jump |  3 sets of 10|  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

ABS

Leg raises (lay on back)|  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