DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes per exercise.

Plie Squat Jump

X Jacks

Mountain Climbers on Steroids

Tuck Jumps

Forearm Push Ups

**If you need to do the mountain climbers at an incline (against chair or wall) to reduce pressure on low back, that is okay!

REPEAT 3X

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.

pelvic floor (optional)

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

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 Calorie 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.

LEGS

Bulgarian Split Squat: 2 sets of 12 reps per leg

Single Leg Deadlifts (per leg): 3 sets of 10 reps per leg

Dumbbell Thruster: 3 sets of 12-15 reps

Calf Raises: 3 sets of 12-15 reps

Plank Alternating Leg Lifts: 2 sets of 10 reps per leg

CHEST

Vertical Chest Press: 2 sets of 12-15 reps

Dumbbell Fly: 2 sets of 12-15 reps

SHOULDERS

Wall sit with Front Plate Raise: 2 sets of 12 reps

Wall sit with Overhead single, single double: 2 sets of 8-10 reps

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


DAY 4

Regular Calorie 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.

BACK

Forearm Push Ups: 2 sets of 12 reps - warm up

Bent Over Row: 3 sets of 12-15 reps

Bent over Reverse Fly:3 sets of 12-15 reps

Moguls: 2 Sets of 12 reps

BICEPS

Hammer Curl: 3 sets of 12-15 reps

Hanging Bicep Curl with Pullback: 3 sets of 12-15 reps

TRICEPS

Tricep Overhead Extension: 3 sets of 12-15 reps

Tricep Dips (from chair or bench): 3 sets of 12-15 reps

Pelvic floor (Optional)

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Man-Maker: 20 reps

Plank with Alternating Leg Lift: 20 reps

**If you need to do the  plank at an incline (against chair or wall) to reduce low back pressure, that is okay!

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


DAY 5

Regular Calorie Day + Active Recovery Day

 

GUIDELINES

  • Take the day off
  • 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.
  • Stomach Vacuum with a Twist: 5 sets of 20 twists (10 on each side)
  • Or Yoga

DAY 6

Training Day Calories + 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.

LEGS

Goblet Squat: 3 sets of 15 reps

Dumbbell Deadlift: 3 sets of 15 reps

Reverse Lunge with Dumbbell Passthrough: 2 sets of 15 reps per leg

WORKING SUPER SETS

Perform 1 set of each exercise, back to back, with a 90 second rest between each round.

Dumbbell Thrusters: 3 sets of 12 reps

Plie Squat Jump: 20 reps

__

Scissor Step Ups: 2 sets of 12 reps each leg

Calf Raises: 30 reps

GLUTES

Banded Glute Kickback: 2 sets of 12 reps per leg

Banded Clamshells: 2 sets of 12 reps per leg

Glute Bridges: 2 sets of 20 reps

Lying Hip Abductors with band: 2 sets of 12 reps per leg

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


DAY 7

Regular Calorie Day + Active Recovery Day

 

GUIDELINES

  •  1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
  • 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.
  • Stomach Vacuum with a Twist 5 sets of 20 twists (10 on each side)
  • Or Yoga