DAY 1
Low Carb + HIIT
5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
50/50 CIRCUIT
Do each circuit with a 1 minute rest between circuits 1 - 2 and 2 - 3. Repeat entire 50/50 circuit 2X total.
Circuit 1
50 High Knees
10 X Jacks
20 Mountain Climbers on Steroids
Rest 1 minute
Circuit 2
50 Butt Kicks
10 Jump Lunges (per leg)
20 In and Outs
Rest 1 minute
Circuit 3
50 Toe Taps
10 Man-Maker
20 Moguls
Rest 1 minute
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.
If you want an extra challenge, practice your Handstands. Please use a spotter and your best judgment. Follow this tutorial for best practices and technique.
AB CIRCUIT
Dead Bug: 2 sets of 20 reps per side
Bird Dog: 2 sets of 20 reps per side
Leg Raise: 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 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.
Directions:
Minimize rest between sets and moves. Rest 1-2 mins between circuits (legs)
LEGS
Reverse Lunge with Dumbbell Passthrough (per leg): 2 sets of 12 reps - warm up
Circuit 1:
2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight
Calf raises on Leg Press Machine:
2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight
Circuit 2:
2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight
2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight
CHEST
Dumbbell Bench Press: 3 sets of 12 reps
Dumbbell Fly: 3 sets of 12 reps
SHOULDERS
Wall sit with Military Press: 3 sets of 12 reps
Wall sit with Side Lateral Raise: 3 sets of 12 reps
5-10 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.
Directions:
Minimize rest between sets and moves. Rest 1-2 mins between circuits (back)
BACK
Forearm Push Ups: 2 sets of 12 reps - warm up
Circuit 1:
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
Circuit 2:
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
BICEPS
Bicep Curl: 3 sets of 12-15 reps
Hammer Curl: 3 sets of 12-15 reps
TRICEPS
Tricep Kickback: 3 sets of 12-15 reps
Tricep Overhead Extension: 3 sets of 12-15 reps
AB CIRCUIT
Medicine Ball/Russian Twists: 2 sets of 20 reps per side
Twist Crunches: 4 sets of 10 per side
Leg Raise: 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)
1 minute wall sit
1 minute In and Outs
1 minute plank
DIRECTIONS:
Minimize rest between sets and moves. Rest 1-2 mins between circuits
LEGS
Bulgarian Split Squat: 2 sets of 12 reps per leg
Circuit 1:
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
Circuit 2:
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
Calf raises on Leg Press Machine:
2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight
2 sets of 10 reps, heavy weight, per leg | 1 set of 30 reps at 50% previous weight
FINISHERS 2X
Jump Squat: 20 reps
Jump Lunges 20 reps (per leg)
Criss Cross Squats: 20 reps
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