DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA

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

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round or strength superset before moving to the next.

Lunges (Static, not walking)

In and Outs

Toe Taps (Low bench or platform, not high)

Air Squat

Plank with Jack

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 14 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Walking Lunges with Weights (per leg):

1 set of 8 | 1 set of 10 | 1 set of 12

Calf Raises with weight:

1 set of 8 | 1 set of 12 | 1 set of 16

Plie Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

Dumbbell Deadlift:

1 set of 8 | 1 set of 10 | 1 set of 12

Bulgarian Split Squat (per leg):

1 set of 6 | 1 set of 8 | 1 set of 10

CHEST

Vertical Chest Press:

1 set of 8 | 1 set of 10 | 1 set of 12

Dumbbell Fly:

1 set of 8 | 1 set of 10 | 1 set of 12

SHOULDERS

Military Press:

1 set of 8 | 1 set of 10 | 1 set of 12

Side Lateral Raise:

1 set of 8 | 1 set of 10 | 1 set of 12

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Push-Ups: 2 sets of 10 reps - warm up

Bent Over Row:

1 set of 8 | 1 set of 10 | 1 set of 12

Bent over Reverse Fly:

1 set of 8 | 1 set of 10 | 1 set of 12

Face Pull with band (or weight if n/a):

1 set of 8 | 1 set of 10 | 1 set of 12

BICEPS

Bicep Curl:

1 set of 8 | 1 set of 10 | 1 set of 12

Hammer Curl:

1 set of 8 | 1 set of 10 | 1 set of 12

TRICEPS

Tricep Kickback:

1 set of 8 | 1 set of 10 | 1 set of 12

Tricep Dips with weight on lap:

1 set of 8 | 1 set of 10 | 1 set of 12

AB CIRCUIT

6 Inches: 2 sets of 25 second hold

Twist Crunches: 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Reverse Lunge with Weight (per leg):

1 set of 8 | 1 set of 10 | 1 set of 12

Calf Raises with weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Goblet Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

Curtsey Lunge with weight(per leg):

1 set of 8 | 1 set of 10 | 1 set of 12

Goblet Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

FINISHERS

Dumbbell Deadlift: 20 reps

Toe Taps: 25 seconds

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • Consider a trip to the sauna
  • 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