DAY 1

Low Carb + HIIT

 

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

STRETCHING

“UP BY 10” HIIT

Reps will increase by 10 with each new set. Once you get to 50, they are split between 2 exercises. Rest between sets as needed.

10

Man-Makers

20

Burpees

30

Jump Lunges

40

Tricep Dips (from chair or bench)

50(25 of each)

Mountain Climbers with a Twist

Scissor Jumps

60 (30 of each)

In and Outs

Plie Squat Jump

70 (35 of each)

Forearm Push Ups

Plie Hop

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

 

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

STRETCHING

SPRINTS

  • Box Jumps: 2 sets of 10 reps. Start with a smaller box and work your way up to a bigger box (safely).
  • 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 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 Lunge, 30 Calf Raises, rest, Repeat for a total of 2X)

LEGS

Curtsey Lunge with weight (per leg): 2 sets of 12 reps

Calf Raises with weight: 30 reps (after each above set)

__

Dumbbell Deadlift: 3 sets of 12 reps

Leg Curls with dumbbell: 30 reps (after each above set)

__

Goblet Squat: 3 sets of 12 reps

Jump Squat with Weight: 30 reps (after each above set)

CHEST

Vertical Chest Press: 2 sets of 12 reps

Dumbbell Fly: 20 reps (after each above set)

SHOULDERS

Overhead single, single double: 2 sets of 10 reps

Front Plate Raise: 20 reps (after each above set)

5-10 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, 20 High Pulls, rest, Repeat for a total of 3X)

BACK

X Jacks: 2 sets of 10 reps - warm up

-

Bent Over Row: 3 reps of 12 reps

Dumbbell High pulls: 20 reps (after each above set)

__

Bent over Reverse Fly: 3 reps of 12 reps

Forearm Push Ups: 20 reps (after each above set)

BICEPS

Bicep Curl: 3 sets of 10 reps

Hammer Curl: 30 reps (after each above set)

TRICEPS

Tricep Overhead Extension: 3 sets of 10 reps

Tricep Kickback: 30 reps (after each above set)

_________

AB CIRCUIT

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

Flutter Kicks: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps

FINISHERS (ADVANCED/OPTIONAL) 

Push-Ups: 20 reps

Tricep Push-Up: 20 reps per side

In and Outs: 20 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)

1 minute wall sit

1 minute Mountain Climbers on Steroids

1 minute 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, 20 Front Squat, rest, Repeat for a total of 2X)

LEGS

Bulgarian Split Squat: 2 sets of 15 reps per leg

Front Squat (hold weight at shoulders): 20 reps (after each above set)

__

Leg Extension with Dumbbell: 2 sets of 15 reps

Plie Squat Jump: 20 reps (after each above set)

__

Goblet Squat with a Pulse 3 sets of 15 reps

Calf Raises with weight: 30 reps (after each above set)

__

Single Leg Deadlifts (per leg):2 sets of 15 reps per leg

Jump Squat with Weight: 30 reps (after each above set)

FINISHERS

Scissor Step Ups: 30 reps per leg

Scissor Jumps: 30 reps

Toe Taps: 1 minute

Repeat 2X

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