DAY 1

Low Carb + HIIT

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

“UP BY 10” HIIT

10

In and Outs

20

Lunges (Static, not walking)

30

Air Squat

40

Toe Taps (Low bench or platform, not high)

50 (25 of each)

Side Lunge to Squat (total, not per side)

Mountain Climbers (no twist)

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 + Sprint Interval Day

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

SPRINTS

  • Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.

    • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 12 minutes.

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 Macro Day + Strength Training

 

5-10 MINUTES OF WALKING, JOGGING, 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.

WORKING SUPER SETS

The second exercise will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 10 reps Lunge with weight, 15 Calf Raises, rest, Repeat for a total of 2X)

LEGS

Reverse Lunge with Weight (per leg): 2 sets of 10

Calf Raises with weight: 15 reps

__

Goblet Squat 2 sets of 12 reps

Dumbbell Deadlift: 15 reps

__

Air Squat with weight: 2 sets of 12 reps

Kettlebell Swings: 10 reps

CHEST

Vertical Chest Press: 2 sets of 12 reps

Dumbbell Fly: 10 reps

SHOULDERS

Military Press 2 sets of 10 reps

Front Plate Raise: 12 reps

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 4

Regular Macro Day + Strength Training

 

5 MINUTES OF WALKING, JOGGING, 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.

WORKING SUPER SETS

The second exercise will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Row, 15 Push Ups, rest, Repeat for a total of 2X)

BACK

Forearm Push Ups:

2 sets of 8 reps - warm up

_

Bent Over Row: 2 reps of 12 reps

Push-Ups: 15 reps

__

Bent over Reverse Fly: 2 reps of 12 reps

Dumbbell High pulls: 15 reps

BICEPS

Seated Bicep Curl: 2 sets of 12 reps

Hammer Curl: 15 reps

TRICEPS

Tricep Overhead Extension: 2 sets of 12 reps

Tricep Kickback: 15 reps

_________

AB CIRCUIT

Medicine Ball/Russian Twists: 2 sets of 20 reps per side

Flutter Kicks: 3 sets of 10 per side

Leg Lifts: 3 sets of 10 reps

5 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 5

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • Or Yoga


 
 

DAY 6

Regular Macro Day + Leg Day

 

5-10 MINUTES OF WALKING, JOGGING, 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.

WARM UP (2 ROUNDS)

30 second wall sit

30 second plank

WORKING SUPER SETS

The second exercise will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Split Squat, 15 Air Squat, rest, Repeat for a total of 2X)

LEGS

Bulgarian Split Squat: 2 sets of 12 reps per leg

Air Squat: 15 reps

__

Dumbbell Deadlift: 2 sets of 15 reps

Plie Hop : 20 reps

__

Goblet Squat with a Pulse: 2 sets of 15 reps

Calf Raises with weight: 20 reps 

FINISHERS

Dumbbell Thrusters: 15 reps

Air Squat: 15 reps

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog

  • 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • OR Yoga