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 Butt Kicks after all rounds are completed. *If weights are needed, go light!

In and Outs

Push-Ups

Overhead single, single double

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Butt Kicks: 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 Toe Taps 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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Toe Taps: 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 + Air Squat

Repeat for 12 rounds

(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.

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

BACK

Push-Ups or Push-Ups if n/a: 2 sets of 15 reps - warm up

Bent Over Row: 3 sets of 12-15 reps

Bent over 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 Plank with Row, rest, Repeat for a total of 2X)

Dumbbell Seated Row: 3 sets of 12-15 reps

Plank Shoulder Tap: 15 reps

BICEPS

Hammer Curl: 3 sets of 12-15 reps

Bicep Curl: 15 reps (after each above set)

ABS

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

Cheek to Cheek: 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

WORKING SUPER SETS (CHEST & 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: 3 sets of 12-15 reps

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Dips: 15 reps (after each above set)

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

Side Lunge to Squat: 1 minute

Wall Sit: 1 Minute

Plank: 1 minute

LEGS

Curtsey Lunge with weight: 2 sets of 10 reps - warm up

Front Squat: 3 sets of 12-15 reps

Calf Raises with weight: 3 sets of 12-15 reps

Bulgarian Split Squat (per leg): 2 sets of 12 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 3X)

Dumbbell Deadlift: 3 sets of 12-15 reps

Jump Squat with Weight: 15 reps (after each above set)

FINISHERS 2 ROUNDS

Jump Lunge with Air Squat (per leg then squat, repeat): 1 minute

Calf Raises: 1 minute

Dumbbell Thrusters: 1 minute

Plank Alternating Leg Lifts: 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.

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

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 Dumbbell Snatch, 10 man makers, rest, Repeat 2X)

SHOULDERS

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

Man-Maker: 10 reps

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10-to-1’s

ABS

In and Outs: 1 minute

Medicine Ball/Russian Twists: 1 minute

Twist Crunches: 1 minute

Cheek to Cheek: 1 minute

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