DAY 1

Low Carb Day + Sprints

 

5 minutes of running, biking, or elliptical for warm-up

stretching

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 2

Low Carb + Speed Burst Day

 

5 minutes of running, biking, or elliptical for warm-up

stretching

SPRINTS

20 second sprints + 40 second rest - Repeat 8 times

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

 

HIIT leg circuit (2 times)

Air squats (20)

Lunges (20: 10 each side)

Step ups (20: 10 each side)

Squat Jumps (10)

 

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 Calorie Day + Strength Training

 

5 minutes of running, biking, 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.

Supersets

A superset is performed when two exercises are performed in a row without stopping. Do the first move, start the next move within 30 sec.  Rest 60 sec, and start the first move again. Complete 3 sets.

 

Standing overhead Press (Military Press):  3 sets of 10 reps

Pull Ups:  3 sets of 10 reps

 

Tricep extension: 3 sets of 15 reps

Hanging knee raise: 3 sets of 10 reps

 

Bent Over Row: 3 sets of 10 reps

Seated Alternating Curl: 3 sets of 10 reps

 

Dips: 2 sets of 10 reps

Leg lifts: 3 sets of 10 reps

 

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


 
 

DAY 4

Regular Calorie Day + Strength Training

 

5 minutes of running, biking, 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 12 for each exercise with 60 seconds rest in between sets.

Bench Press or Dumbbell Chest Press 

Incline Dumbbell Press

Incline DB Fly

 

TRICEPS

Complete 3 sets of 12 for each exercise with 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 minutes of running, biking, 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

Leg Press

Set 1: 13 reps  |  Set 2: 10 reps  | Set 3: 8 reps  |  1 minute rest

_____

Leg Curl  |  3 sets of 12  | 30 sec rest

Leg Extension  |  3 sets of 12  |  30 sec rest

_____

Squat or Hack Squat

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

Deadlift

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  2 minutes 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 minutes of running, biking, 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