DAY 1

Low Carb Day + Sprints

 

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

stretching (focus on quads & Hammys)

SPRINTS:

Complete 10 sets of:

Uphill Sprint 30 seconds (first 20 seconds at 75% speed, last 10 seconds all out)

Run up a steep hill or incline on treadmill

Jog/Rest 60 seconds

15 minutes of low intensity cardiO


 
 

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

Bicep Curl to Shoulder Press

 

abs

Ab Crunch Machine: 2 sets of 20 reps

Decline Crunch: 2 sets of 15

 

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): 3 sets of 15 reps

    Leg Curl  |  3 sets of 15  |  1 minute rest

    Leg Extension  |  3 sets of 15  |  1 minute rest

    Hack Squat |  2 sets of 10  |  1 minute rest

    Calf Machine | 2 sets of 15  |  toes pointed in first set, toes pointed out next set

    _____

    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.