DAY 1

Low Carb +HIIT

 

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

STRETCHING

HIIT

Do 8 reps of each move. Repeat for 3-5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Forearm Push Ups

Man-Maker

Tuck Jumps

Burpees

Box Jumps

In and Outs

Push Ups with Feet Elevated

Overhead single, single double

1-2 minute rest

5 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 12 minutes.

MED BALL HITS 3 ROUNDS

Move through the  at a rapid pace with good form. Try to keep your heart rate elevated the entire time. Minimal Rest

Medicine ball throw

15 each side

15 forward

15 above

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

WORKING SUPER SETS (Back/biceps)

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

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Bent Over Row, 20 Forearm Push Ups, rest, Repeat for a total of 2X)

BACK

Pull-Ups: 2 sets of 10 reps - warm up

 Plank with Row: 2 sets of 12-15 reps - warm up

-

Reverse Fly: 2 reps of 12-15 reps

Dumbbell High pulls: 15 reps

-

Seated Row: 2 reps of 12-15 reps

Straight Arm Pulldown: 15 reps

BICEPS

Bicep Curl with Bar: 3 sets of 10 reps

Hammer Curl: 20 reps

ABS

Twist Crunches: 1 minute

Flutter Kicks: 1 minute

Leg Raise: 1 minute

Cheek to Cheek: 1 minute

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

WORKING SUPER SETS (Chest/Triceps)

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

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Bent Over Row, 20 Forearm Push Ups, rest, Repeat for a total of 2X)

CHEST

Vertical Chest Press: 2 sets of 12-15 reps

Dumbbell Fly: 10 reps

__

Dumbbell Pullover: 2 sets of 12-15 reps

Chest Dips: 12 reps

TRICEPS

Tricep Kickback: 2 sets of 12 reps

Tricep Overhead Extension: 12 reps

_

Tricep Cable Push: 2 sets of 12 reps

Tricep Dips: 12 reps

5 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 5

Low Carb + 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.

  • 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

WARM UP 2 ROUNDS

Lunge with Chop: 1 minute

Wall Sit: 1 Minute

Walking Lunges with Weights: 1 minute

WORKING SUPER SETS

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

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 15 reps Split Squat, 30 Goblet Squats, rest, repeat for set number)

LEGS

Bulgarian Split Squat: 2 sets of 15 reps per leg

Leg Curl (single leg): 15 reps (per leg)

-

Leg Press: 3 sets of 15 reps

Calf Raises on leg press: 30 reps

-

Barbell Deadlift: 3 sets of 15 reps

Leg Extension: 20 reps

FINISHERS 2 ROUNDS

Box Jumps: 1 minute

Tuck Jumps: 1 minute

Jump Lunges: 1 minute

5 - 10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

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.

WORKING SUPER SETS

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

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

First exercise + second exercise, rest 90 seconds, repeat for as many sets as listed

SHOULDERS

Overhead single, single double: 2 sets of 10 reps

Front Plate Raise: 20 reps

__

Military Press: 2 sets of 10 reps

Man-Maker: 20 reps

ABS

Leg raises:  1 minute

Ab Machine: 1 minute

Transverse Oblique Machine: 1 minute (per side)

Medicine Ball/Russian Twists: 1 minute

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN