DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

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

If weights are needed, go light!

Circuit 1

Man-Maker

Kettlebell Swings

In and Outs

Rest 1 minute

 

Circuit 2

Push Ups with Feet Elevated

Jump Squat

Mountain Climbers on Steroids

Rest 1 minute

 

Circuit 3

Burpees

Plank with Row

Dumbbell Snatch (30 seconds each side)

Rest 1 minute

 

Circuit 4

Butt Kicks

Goblet Squat

Jump Lunges

Rest 1 minute
 

Circuit 5

Dumbbell Thrusters

High Knees

Tricep Dips

Rest 1 minute

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 16 minutes.

OR

  • 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.

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

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to 50% previous  weight for AMRAP

BACK

Moguls: 2 sets of 15 reps - warm up

Bent Over Row:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Bent over Reverse Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell High pulls:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Plank Shoulder Tap:

1 set of AMRAP in 1 minute

Plank with Row:

1 set of AMRAP in 1 minute

BICEPS

Hammer Curl:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Hanging Bicep Curl with Pullback:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

ABS

Medicine Ball/Russian Twists (per side): 1 minute

Ab Bicycles: 1 minute

Leg lifts: 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

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to 50% previous  weight for AMRAP

CHEST

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

*hands should be placed out wider then shoulders

Dumbbell Bench Press (lay on floor if no bench):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

TRICEPS

Tricep Kickback:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Tricep Overhead Extension:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Tricep Dips (from chair or bench):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

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

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to 50% previous  weight for AMRAP

WARM UP (2 ROUNDS)

1 minute Lunge with Chop (alternate legs)

1 minute Air Squat

1 minute Wall Sit

LEGS

Bulgarian Split Squat (per leg): - warm up

1 set of 10 reps | 1 set of 12 reps

Dumbbell Deadlift:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Thrusters:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Overhead Squat:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Calf Raises with weight:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Kettlebell Swings:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

HILL REPEATS ON TREADMILL, ELLIPTICAL, OR BIKE

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 16 minutes

OR

FINISHERS 3X

Jump Squat : 1 minute

Goblet Squat: 1 minute

Jump Lunges: 1 minute

Dumbbell Skier Swings: 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

Wall sit with Side Lateral Raise:

2 sets of 10 | 1 set of AMRAP in 45 seconds

Front Plate Raise:

2 sets of 10 | 1 set of AMRAP in 45 seconds

Arm Circles with weight:

45 seconds small circles - clockwise | 45 seconds medium circles - counter clockwise | 45 seconds large circles - clockwise

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