DAY 1

Low Carb Day + Sprints

 

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

stretching

SPRINTS:

-Sprint Ladder-

15 second sprint - 30 sec rest

30 sec. sprint - 1 min rest

45 sec. sprint - 1 min rest

60 sec. sprint - 3 min walk/jog

45 sec. sprint - 1 min rest

30 sec. sprint - 1 min rest

15 sec. sprint

(If you're on a track - it will be 100M, 200M, 300M, 400M, and back down)

15 minutes of low intensity cardiO


 
 

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

 

20 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

24-Hour Fast + Active Recovery Day

 

1 DAY FAST: FOOD GUIDELINES

If you are fasting, you will consume nothing but water or herbal teas. If you are taking any supplements give your body a break for the day.

HOW TO DO IT: FAST

After you’ve enjoyed your last meal for the day start timer (Wednesday about 7 pm) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm, you’ve made it 24 hours. Have a smoothie or smaller meal to break your fast.

 

Consider a trip to the sauna or an active recovery day workout.

 

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


 
 

DAY 5

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

Dumbbell Chest Press

Incline Dumbbell Press

Incline DB Fly

 

TRICEPS

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

Overhead tricep extension

 

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

 

ABS

Leg raises  |  3 sets of 12  |  1 minute rest

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

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


     
     

    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

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

    Barbell Lunge |  3 sets of 12  |  1 minute rest

    _____

    Leg Curl  |  2 sets of 12  |  1 minute rest

    Leg Extension  |  2 sets of 12  |  1 minute rest

    Leg press

    Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  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 + Active Recovery

     

    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.