DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , etc..) 

Jog 10 seconds

Dumbbell Thrusters

Jog 10 seconds

Plank Shoulder Tap

Jog 10 seconds

Jump Squat

Jog 10 seconds

In and Outs

Jog 10 seconds

Man-Maker

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 20 minutes.

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

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Chin-Ups:

2 sets of 10 reps - warm up

Barbell Bent Over Row:

1 set of 20 | 1 set of 14 | 1 set of 8

Reverse Fly:

1 set of 20 | 1 set of 14 | 1 set of 8

Wide Grip Lat Pulldown:

1 set of 20 | 1 set of 14 | 1 set of 8

Dumbbell High pulls:

1 set of 20 | 1 set of 14 | 1 set of 8

BICEPS

Bicep Curl with Bar:

1 set of 20 | 1 set of 14 | 1 set of 8

Hammer Curl:

1 set of 20 | 1 set of 14 | 1 set of 8

ABS 1-2 rounds

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

Mountain Climbers on Steroids  1 minute

Leg Raise: 1 minute

Burpees: 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

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

CHEST

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

-

Dumbbell Bench Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Dumbbell Fly:

1 set of 20 | 1 set of 14 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 20 | 1 set of 14 | 1 set of 8

Tricep Pushdown:

1 set of 20 | 1 set of 14 | 1 set of 8

SHOULDERS

Overhead single, single double:

1 set of 10 | 1 set of 8 | 1 set of 6

Front Plate Raise:

1 set of 14 | 1 set of 10 | 1 set of 8

Side Lateral Raise:

1 set of 14 | 1 set of 10 | 1 set of 8

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 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)

1 minute wall sit

1 minute Moguls

1 minute plank

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Walking Lunges with Weights (per leg):

2 sets of 12 reps per leg - warm up

Leg Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 14 | 1 set of 8

Back Squat:

1 set of 20 | 1 set of 14 | 1 set of 8

Jump Squat with Weight:

1 set of 20 | 1 set of 14 | 1 set of 8

Reverse Lunge with Dumbbell Passthrough (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

Leg Curl:

1 set of 20 | 1 set of 14 | 1 set of 8

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 Extensions, 20 jump squats, rest, Repeat 2X)

Leg Extension: 2 sets of 12-15 reps

Jump Lunges: 15 reps ( per leg after each above set)

FINISHERS 2 ROUNDS

Jump Squat: 1 minute

Tuck Jumps: 1 minute

Kettlebell Swings: 1 minute

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


 
 

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.