DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA SUPERSETS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round or strength superset before moving to the next. You will do the tabata rounds AND the strength rounds, not just one or the other!

If a weight is needed, go light! 

Tabata Round 1  (Alternate moves)

In and Outs: 20 seconds on/ 10 seconds rest

Push Up with Elbow to Knee: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 1 (Alternate moves)

Man-Maker: 30 seconds

Kettlebell Swings: 30 seconds

Repeat 3X

 

Tabata Round 2 (Alternate moves)

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

Burpees: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 2 (Alternate moves)

Plank with Row: 30 seconds

Dumbbell Thrusters: 30 seconds

Repeat 3X

 

Tabata Round 3 (Alternate moves)

Toe Taps: 20 seconds on/ 10 seconds rest

Tricep Dips (from chair or bench): 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 3 (Alternate moves)

Wall sit with Military Press: 30 seconds

Man-Maker: 30 seconds

Repeat 3X

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

SPRINT BUILD UPS

Start at jog, build up to sprint in 20 yards: Repeat 3 times

SPRINTS

25 second sprints + 1 min rest - Repeat 8 times

(If you're on a track - sprint the straights, jog the curves)

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

Push Ups with Feet Elevated: 2 sets of 12 reps - warm up

Circuit 1:

Bent Over Row:

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

Plank with Row:

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

Circuit 2:

Bent over Reverse Fly:

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

Dumbbell Seated Row:

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

Man-Maker: 10-12 reps

BICEPS

Seated 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

Mountain Climbers on Steroids: 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

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

*hands should be placed out wider then shoulders

Vertical Chest Press:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Dumbbell Fly:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

TRICEPS

Tricep Kickback:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Tricep Overhead Extension:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Tricep Dips (from chair or bench):

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

5-10 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 + 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)

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

Side Lunge to Squat: 2 sets of 12 reps per leg

Single Leg Deadlift: 2 sets of 12 reps per leg

Circuit 1:

Front Squat:

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

Kettlebell Swings:

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

Circuit 2:

Dumbbell Deadlift:

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

Calf Raises:

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

Plank Alternating Leg Lifts:

20 reps per leg

FINISHERS 2X

Box Jumps: 1 minute

Jump Lunges: 1 minute

Tuck 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

Military Press:

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

Burpees: 20 reps

ABS

In and Outs: 1 minute

Medicine Ball/Russian Twists: 1 minute

Twist Crunches: 1 minute

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