DAY 1

Low Carb + Tabata

 

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

STRETCHING

Tabata Round 1  (Alternate moves)

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Jump Squat: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 1

Plank with Row: 30 seconds

Plank Shoulder Tap: 30 seconds

Repeat 3X

 

Tabata Round 2 (Alternate moves)

Burpees: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 2

Plank with Row: 30 seconds

Dumbbell Thrusters: 30 seconds

Repeat 3X

 

Tabata Round 3 (Alternate moves)

Toe Taps: 20 seconds on/ 10 seconds rest

Burpees: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 3

Wall sit with Side Lateral Raise: 30 seconds

Forearm Push Ups: 30 seconds

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

  • 7-Up 7-Down

    • This is done across the width of the field/court. You sprint across the field to the other side. Stop and rest for 10 seconds. Once your 10 seconds are up, you sprint to the other side and then back, going across the field a total of 2 times. Stop and rest for 15 seconds. Once your 15 seconds are up you sprint to the other side, back, and then back again, going across a total of 3 times. You do this all the way up until you have gone across the field 7 times adding 5 seconds to your rest period each time.

    • Going down (7-down) you start at 7 times across the field and go all the way down to 1 time across the field, subtracting 5 seconds off your rest period each time. Your first rest period will be 40 seconds.

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 (back/biceps)

BACK

Wide Stance Push-Ups *: 2 sets of 12-15 reps - warm up

Hands should be placed out wider than shoulder width

Circuit 1:

Seated Row:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Bent-Over Reverse Fly:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Circuit 2:

Plank with Row (per side):

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Narrow Grip Lat Pulldown:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Straight Arm Pulldown:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

BICEPS

Bicep Curl:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Hammer Curl:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

ABS

Medicine Ball/Russian Twists: 1 minute

Flutter Kicks: 1 minute

Leg Raise: 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.

DIRECTIONS:

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

CHEST

Chest Dips: 2 sets of 12-15 reps - warm up

Dumbbell Pullover:

2 sets of 10-12 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Dumbbell Fly:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

TRICEPS

Tricep Kickback:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Tricep Dips with weight on lap:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Tricep Cable Push:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute Plank Alternating Leg Lifts

1 minute Plank

DIRECTIONS:

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

LEGS

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

Kickback Glute Machine (per leg): 2 sets of 12-15

Circuit 1:

Leg Press:

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

Circuit 2:

Goblet Squat with a Pulse:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Overhead Squat:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Leg Extension*:

2 sets of 10 reps, heavy weight, per leg | 1 set of  30 reps at 50% previous weight

*single leg for more of a challenge

FINISHERS 2 ROUNDS

Scissor Step Ups: 1 minute

Jump Lunges: 1 minute

Tuck Jumps: 1 minute

Box Jumps: 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.

DIRECTIONS:

Minimize rest between sets and moves. Rest 1-2 mins between circuits (shoulders)

SHOULDERS

 Overhead single, single double:

2 sets of 8 reps, heavy weight | 1 set of 12 reps at 50% previous weight

 Front Plate Raise:

2 sets of 10 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Arm Circles with weight:

40 seconds small circles - clockwise | 40 seconds medium circles - counter clockwise | 40 seconds large circles - clockwise

Dumbbell Thrusters: 20 reps

ABS

Leg raises:  3 sets of 12 

Transverse Oblique Machine: 3 sets of 12 (per side)

Medicine Ball/Russian Twists: 3 sets of 12 (per side)

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