DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

CIRCUIT 1:

Complete 3 rounds of Circuit 1, performing 10 reps per move  in each round. Take no rest. Perform Man Makers after all rounds are completed. *If weights are needed, go light!

In and Outs

Push-Ups with feet elevated

Overhead single, single double

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Man-Maker: 30 seconds

Rest 1 minute

CIRCUIT 2:

Complete 2 rounds of Circuit 2, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. Perform Tuck Jumps after all rounds are completed. *If weights are needed, go light!

Reverse Lunge with Weight

Plank with Row

Jump Lunges

Forearm Push Ups

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Tuck Jumps: 30 seconds

Rest 1 minute

CIRCUIT 3:

Complete 3 rounds of Circuit 3, performing 10 reps per move in each round. Take no rest. Perform "jump rope" after all round are completed.

Jump Squat with Weight

Burpees

Mountain Climbers on Steroids

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“Jump rope”: 30 seconds

(the motion - you don’t need a jump rope)

Rest 1 minute

CIRCUIT 4:

Complete 2 rounds of Circuit 4, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. *If weights are needed, go light!

Man-Maker

Flutter Kicks

Tricep Dips

Kettlebell Swings

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 

10 Burpees

20 Air Squat

30 Ab Bicycles (left + right side = 1 rep)

Repeat for 10 rounds

(If you're on a track - sprint the staights, 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.

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

BACK

500m row or rope swings- warm up

Push-Ups : 2 sets of 15 reps 

Bent Over Row: 3 sets of 12-15 reps

Reverse Fly: 3 sets of 12-15 reps

WORKING SUPER SETS (BACK & ARMS)

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

(Example: 1 set of 12 reps Dumbbell Seated Row, 15 Plank with Row, rest, Repeat for a total of sets listed)

Seated Row: 3 sets of 12-15 reps

Back Extension (hold plate): 15 reps

BICEPS

Hammer Curl: 3 sets of 12-15 reps

Bicep Curl with Bar: 15 reps (after each above set)

ABS

Mountain Climbers on Steroids (per side): 1 minute

Transverse Oblique Machine: 1 minute

Leg Raise: 1 minute

Ab Bicycles: 1 minute

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

reminder: sunday is a 24 hour fast and active recovery day


 
 

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, Shoulders & Triceps)

Perform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after. Go heavy the first set and drop down as needed for remaining sets.

(Example: 1 set of 12 reps Dumbbell pullover, 15 Dumbbell Fly, rest, Repeat for a total of 2X)

CHEST

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

-

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

Dumbbell Fly: 15 reps

SHOULDERS

Dumbbell Snatch: 2 sets of 12 reps (per side)

Man-Maker: 10 reps

-

Overhead single, single double: 2 sets of 10-12 reps  (not super set)

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Cable Push: 15 reps (after each above set)

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

reminder: sunday is a 24 hour fast and active recovery day


 
 

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

Side Lunge to Squat: 1 minute

Wall Sit: 1 Minute

Plank: 1 minute

LEGS

Leg Curl: 3 sets of 12 reps - warm up (first 2 sets both legs, last set single leg)

Dumbbell Thrusters: 2 sets of 10 reps 

Front Squat: 3 sets of 12-15 reps

Leg Press: 3 sets of 12-15 reps

Goblet Squat: 3 sets of 12-15 reps

WORKING SUPER SETS

Perform 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 2X)

Dumbbell Deadlift: 2 sets of 12-15 reps

Jump Squat with Weight: 20 reps (after each above set)

FINISHERS REPEAT 2X

Jump Lunge with Air Squat (per leg plus squat): 1 minute

Calf Raises: 1 minute

Kettlebell Swings: 1 minute

Plank Alternating Leg Lifts: 1  minute

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

tomorrow is a 24 hour fast and active recovery day


 
 

DAY 7

24 Hour Fast + Active Recovery Day

 

24-HOUR FAST FOOD GUIDELINES

If you are fasting, you will consume nothing but water or herbal teas. If you are taking any supplements give your body a break for the day.

HOW TO DO IT: FAST

After you’ve enjoyed your last meal for the day start timer for 1-day fast (yesterday). Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 24 hours (today), you’ve made it! Have a smaller meal to break your fast.

GUIDELINES

  • Consider a trip to the sauna

  • 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.