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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + Tabata +  Low Intensity Cardio

 

5 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 with a Twist

Toe Taps

Forearm Push Ups

 

20 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 + Sprint Interval Day

 

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

STRETCHING

SPRINTS

  • Box Jumps: 5 sets of 10 (start with a  small step and work up to a higher box).

  • 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 16 minutes.

AB CIRCUIT

Crunches: 5 sets of 20 

Twist Crunches: 3 sets of 10 reps per side

Cheek to Cheek: 4 sets of 10 reps per side

Leg lifts: 4 sets of 10 reps

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).


 
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DAY 3

Regular Calorie 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.

LEGS

Reverse Lunge with Dumbbell Pass Through: 2 sets of 10 reps each leg

Curtsey Lunges with weight: 2 sets of 10 reps each leg

Goblet Squat with Pulse: 4 sets of 10 reps

Calf Raises: 4 sets of 10 reps

Jump Squat with Weight: 2 sets of 10 reps

CHEST

Dumbbell Fly: 2 sets of 10 reps

Dumbbell Bench Press: 2 sets of 10 reps

SHOULDERS

Front Plate Raise: 2 sets of 10 reps

Military Press: 2 sets of 10 reps

Side Lateral Raise: 2 sets of 10 reps

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


 
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DAY 4

Regular Calorie Day + Strength Training with Sarah Cann

 

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

Complete all rounds/reps in each circuit before starting the next circuit.  Minimize rest between moves, rest 1-2 mins between circuits

Circuit 1:  3 Sets/Reps as prescribed

Bent over Rows

Sets 1 & 2:  

10 Reps each using heavy barbell or dumbbells

Set 3:

50 Reps @ 50-75% of weight used in previous sets,

aim to complete in as few sets as possible

 

Circuit 2: 5 Sets/10 Reps

Dumbbell high pull

Straight Arm Push Down

Single Arm Dumbbell Row

 

Circuit 3: Complete reps in as few sets as possible

100 Face-Pull with a Band - YouTube

OR  Bent over face pull with dumbbells

 

Circuit 4: 3 Sets/25 Reps each leg

Flutter Kicks

Leg Levers

Twist Crunches

 

Hill Repeats on Treadmill

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 30 minutes

 

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


 
 

DAY 5

Low Calorie Day + 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.
  • 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute butt kicks

LEGS

SUPER SETS

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

Jump Squat with Weight: 2 sets of 12 reps

Dumbbell Deadlift: 2 sets of 12 reps

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Calf Raises: 2 sets of 15 reps

Front Squat (Hold Dumbbells at Shoulders): 2 sets of 15 reps

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Curtsey Lunges with weight: 2 sets of 10 reps per leg *not super set

Bulgarian Split Squat: 2 sets of 10 reps each leg *not super set

FINISHERS

Scissor Step Ups: 30 reps per leg

Jump Lunges: 30 reps each leg

Scissor Jumps: 30 reps

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

DAY 7

Low 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

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