DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA SUPERSETS

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.

Tabata Round 1  (Alternate moves)

Scissor Jumps: 20 seconds on/ 10 seconds rest

Toe Taps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 1

Goblet Squat: 30 seconds

Man-Makers: 30 seconds

Repeat 3X

 

Tabata Round 2 (Alternate moves)

Jump Squat: 20 seconds on/ 10 seconds rest

X Jacks: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 2

Plank Shoulder Tap: 30 seconds

Moguls: 30 seconds

Repeat 3X

 

Tabata Round 3 (Alternate moves)

In and Outs: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 3

Burpees: 30 seconds

Forearm Push Ups: 30 seconds

Repeat 3X

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: 3 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 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 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

Side Lunge to Squat (per leg)

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

Leg Press:

1 set of 8 | 1 set of 14 | 1 set of 20

Calf raises on Leg Press Machine:

1 set of 8 | 1 set of 14 | 1 set of 20

 

Walking Lunges with Weights (per leg):

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

 

Goblet Squat with a Pulse:

1 set of 8 | 1 set of 14 | 1 set of 20

CHEST

Dumbbell Bench Press:

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

Dumbbell Fly:

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

SHOULDERS

Wall sit with Military Press:

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

Wall sit with  Front Plate Raise:

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

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.

DROP SETS

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

BACK

Moguls: 2 sets of 15 reps - warm up

Barbell Bent Over Row:

1 set of 8 | 1 set of 14 | 1 set of 20

Seated Row:

1 set of 8 | 1 set of 14 | 1 set of 20

Reverse Fly:

1 set of 8 | 1 set of 14 | 1 set of 20

Face Pull:

1 set of 8 | 1 set of 14 | 1 set of 20

BICEPS

Bicep Curl::

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

Hammer Curl:

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

TRICEPS

Tricep Kickback:

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

Tricep Pushdown:

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

AB CIRCUIT

6 Inches: 2 sets of 1 minute hold

Twist Crunches: 5 sets of 10 per side

Leg Raise: 4 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 

Back Squat

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

Leg Extension:

1 set of 8 | 1 set of 14 | 1 set of 20

Jump Squat with Weight:

1 set of 8 | 1 set of 14 | 1 set of 20

Leg Press:

1 set of 8 | 1 set of 14 | 1 set of 20

Calf Raises on Leg Press Machine:

1 set of 8 | 1 set of 14 | 1 set of 20

Front Squat:

1 set of 8 | 1 set of 14 | 1 set of 20

FINISHERS (REPEAT 2X)

Scissor Step Ups: 30 reps per leg

Scissor Jumps: 30 reps

Toe Taps: 1 minute

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