DAY 1

Low Carb + HIIT

 

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

STRETCHING

5 ROUNDS OF 5

Do 5 reps of each move for 5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Push Ups with Feet Elevated

Burpees

Air Squat

Side Lunge to Squat

In and Outs

1-2 minute rest

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 20 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WORKING SUPER SETS

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

Rest for 90 seconds between each round.

(Example: 1 set of 12 reps Curtsey Lunge with weight, 20 Calf Raises, rest, Repeat for a total of 2X)

LEGS

Air Squat: 2 sets of 15 reps - warm up

-

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

Calf Raises with weight: 20 reps

-

Goblet Squat with a Pulse: 2 sets of 12 reps

Dumbbell Deadlift: 20 reps

CHEST

Vertical Chest Press: 2 sets of 12 reps

Dumbbell Fly: 15 reps

SHOULDERS

Overhead single, single double: 2 sets of 6 reps

Front Plate Raise: 15 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WORKING SUPER SETS

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

Rest for 90 seconds between each round

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

BACK

Forearm Push Ups:

2 sets of 10 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

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

Cheek to Cheek: 2 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WORKING SUPER SETS

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

Rest for 90 seconds between each round

(Example: 1 set of 15 reps Split Squat, 30 Goblet Squats, rest, Repeat for a total of 2X)

LEGS

Bulgarian Split Squat: 2 sets of 12 reps per leg

Goblet Squat: 15 reps

-

Dumbbell Deadlift: 2 sets of 15 reps

Plie Squat: 20 reps

-

Goblet Squat: 3 sets of 15 reps

Calf Raises with weight: 30 reps

FINISHERS

Air Squat: 20 reps

Plie Squat: 20 reps

Toe Taps: 30 seconds ( low platform)

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.

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

  • Or Yoga