DAY 1

Low Carb Day + Sprints

 

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

stretching

TABATA SUPERSETS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete circuits labeled Tabata as a “Tabata round” before moving to the following super set circuit. You will do BOTH Tabata and Strength Super Sets!

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes

Tabata - Alternating moves

Jump Squat: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Super Set

Man-Makers: 30 seconds

Jump Lunges: 30 seconds

Repeat 3x

 

Tabata - Alternating moves

Toe Taps: 20 seconds on/ 10 seconds rest

Scissor Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Super Set

Forearm Push Ups: 30 seconds

Moguls: 30 seconds

Repeat 3x

 

Tabata - Alternating moves

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Plie Squat Jump: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Super Set

Burpees: 30 seconds

Tricep Dips (from chair or bench): 30 seconds

Repeat 3x

10 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

Stadium Steps - sprint 20 seconds + 40 sec rest - Repeat 10 times

OR

Flat/Cardio machine - 20 second sprints + 40 seconds rest - Repeat 10 times

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

 

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.

 

Back & Biceps

Complete 3 sets of 15 for each exercise with 60 seconds rest in between sets.

Pull Ups

Face Pull

Seated Alternating Curl

Bent Over Row

Curl with EZ Bar

 

abs

Leg lifts: 2 sets of 20 reps

Medicine Ball Twist: 2 sets of 30 reps

 

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


 
 

DAY 4

Regular Calorie + 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.

Bench Press(start with 5 reps at lighter weight)

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

 

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


 
 

DAY 5

Low Carb 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.

     
     

    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 (increase weight each set)

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

    _____

    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.