DAY 1

Low Carb + HIIT

 

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

STRETCHING

20/20 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat entire 20/20 circuit 2X.

Circuit 1

20 second jog in place

10 In and Outs

10 Air Squat

Rest 1 minute

Circuit 2

20 Toe Taps

10 Push-Ups

10 Plie Squat

Rest 1 minute

Circuit 3

20 Butt Kicks

10 Lunges (static)

10 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 + Sprints

 

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.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 4 sets of 10 reps

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.

Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed. 

LEGS

Reverse Lunge with Dumbbell Passthrough (per leg): 2 sets of 12 reps - warm up

Dumbbell Deadlift: 3 sets of 10-12 reps

Calf Raises: 3 sets of 10-12 reps

Goblet Squat: 3 sets of 10-12 reps

CHEST

Vertical Chest Press: 3 sets of 10-12 reps

Dumbbell Fly: 3 sets of 10-12 reps

SHOULDERS

Military Press: 3 sets of 10-12 reps

Side Lateral Raise: 3 sets of 10-12 reps

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 4

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.

Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed. 

BACK

Forearm Push Ups: 2 sets of 8 reps - warm up

Bent Over Row: 3 sets of 10-12 reps

Face Pull with band (or weight if n/a): 3 sets of 10-12 reps

Bent over Reverse Fly: 3 sets of 10-12 reps

BICEPS

Bicep Curl: 3 sets of 10-12 reps

Hammer Curl: 3 sets of 10-12 reps

TRICEPS

Tricep Kickback: 3 sets of 10-12 reps

Tricep Overhead Extension: 3 sets of 10-12 reps

AB CIRCUIT

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

Twist Crunches: 4 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

5-10 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

LEGS

Bulgarian Split Squat: 2 sets of 10 reps per leg

Sumo Squat with Weight: 3 sets of 12 reps

Calf Raises with weight: 3 sets of 12 reps

Dumbbell Deadlift: 3 sets of 12 reps

Goblet Squat: 3 sets of 12 reps

FINISHERS

Air Squat: 20 reps

Lunges: 20 reps per leg

Step Ups: 20 reps per leg

5-10 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