DAY 1

Low Carb +HIIT

 

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

STRETCHING

4 X 4 HIIT CIRCUITS

Do each move for 1 minute each. Rest for 1-2 minutes between circuit. Rest for a little as possible during the circuit. 

Complete each circuit in full before moving to the next one.

CARDIO CIRCUIT

Toe Taps

X Jacks

Plie Squat Jump

Scissor Step Ups

1-2 minutes rest

 

STRENGTH CIRCUIT

Man-Makers

Forearm Push Ups

Wall sit with Overhead single, single double

Dumbbell Thrusters

1-2 minute rest

 

CARDIO CIRCUIT

Butt Kicks

Scissor Jumps

Tuck Jumps

Jump Squat

1-2 minute rest

 

AB CIRCUIT

In and Outs

Mountain Climbers on Steroids

Twist Crunches

Flutter Kicks

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 + 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 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 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

LEGS

Reverse Lunge with Dumbbell Passthrough (per leg): 2 sets of 15 reps - warm up

Back Squat: 3 sets of 12-15 reps

Leg Press:  3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

WORKING SUPER SETS (LEGS)

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Leg Curl, 15 Jump Lunges, rest, Repeat for a total of 2X)

Leg Curl: 2 sets of 12-15 reps, heavy

Jump Lunges (per leg): 15 reps (after each above set)

CHEST

Dumbbell Pullover (lay on floor if no bench): 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps 

SHOULDERS

Wall sit with 10-to-1’s

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.

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

BACK

Pull-Ups or Push-Ups if n/a: 2 sets of 15 reps - warm up

Barbell Bent Over Row: 3 sets of 12-15 reps

Bent over Reverse Fly: 3 sets of 12-15 reps

Face Pull: 3 sets of 12-15 reps

BICEPS

Hammer Curl: 3 sets of 12 reps

Bicep Curl: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Pushdown: 3 sets of 12 reps

HIIT FINISHER (REPEAT 2X)

You can substitute the sprints on row machine, bike, elliptical or treadmill.

90 sec Sprint

20 Burpees

20 Medicine Ball/Russian Twists

 

60 sec Sprint

15 Moguls

15 Cheek to Cheek

 

45 sec Sprint

10 X Jacks

10 Leg Lifts

 

30 sec Sprint

5 Man-Maker

5 Twist Crunches

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

LEGS

Leg Curl: 3 sets of 12-15 reps - warm up

Leg Extension: 3 sets of 12-15 reps - warm up

Goblet Squat: 3 sets of 12-15 reps

Leg Press: 3 sets of 12-15 reps

Calf Raises on leg press: 3 sets of 12-15 reps

Bulgarian Split Squat (per leg): 3 sets of 10 reps

WORKING SUPER SETS

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Deadlifts, 20 jump squats, rest, Repeat 3X)

Dumbbell Deadlift: 3 sets of 12-15 reps

Jump Squat: 20 reps (after each above set)

FINISHERS 2X

Box Jump with Squat: 20 reps

Scissor Step Ups: 20 reps (per leg)

Box Shuffle: 20 reps (per box)

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.

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

  • Or Yoga