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

 

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

 

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

stretching

SPRINTS

20 second sprints + 40 seconds 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)

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

Plank: 3 sets of 30 seconds

 

Bent Over Row: 3 sets of 10 reps

Seated Alternating Curl: 3 sets of 10 reps

 

Dips on chair: 3 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 30-60 seconds rest in between sets.

Dumbbell Chest Press

Incline Dumbbell Press

Incline DB Fly

Push Ups

 

TRICEPS

Complete 3 sets of 12 for each exercise with 30-60 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 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

Squat holding heavy object

Set 1: 15 reps  |  Set 2: 12 reps  | Set 3: 10 reps  |  1 minute rest

Dumbbell Deadlift

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 8 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 10|  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 COOL DOWN