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

Tricep Dips

Jog 10 seconds

Plank Shoulder Tap

Jog 10 seconds

Jump Squat

Jog 10 seconds

In and Outs

Jog 10 seconds

Burpees

 

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

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

Pull-Ups (Push-Ups if n/a):

2 sets of 12 reps - warm up

Bent Over Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Bent over Reverse Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell High pulls:

1 set of 16 | 1 set of 12 | 1 set of 8

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 16 | 1 set of 12 | 1 set of 8

Hammer Curl:

1 set of 16 | 1 set of 12 | 1 set of 8

ABS 1-2 rounds

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

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

-

Vertical Chest Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 16 | 1 set of 12 | 1 set of 8

Tricep Dips with  weight on lap:

1 set of 16 | 1 set of 12 | 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 + 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

Front Squat (hold weight at shoulders):

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

Calf Raises with weight:

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

Dumbbell Deadlift:

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

Reverse Lunge with Dumbbell Passthrough (per leg):

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Thrusters:

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

GLUTE WORKING SUPER SET

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

(Example: 1 set of 15 reps Glute Kickbacks, 20 jump lunges, rest, Repeat 2X)

Glute Kickback: 2 sets of 15 reps (use band or weight if available)

Jump Lunges: 20 reps (after each above set)

FINISHERS 2 ROUNDS

Jump Squat: 1 minute

Scissor Step Ups: 1 minute

Tuck Jumps: 1 minute

Toe Taps: 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

INCREASING WEIGHT

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

SHOULDERS

Overhead single, single double:

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

Front Plate Raise:

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

Side Lateral Raise:

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

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