DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA CIRCUITS

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. Finish each tabata round before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest)

Tabata Round 1  (Alternate moves)

Jump Lunges: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 2 (Alternating moves)

Man-Makers: 20 seconds on/ 10 seconds rest

Jump Squat: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 3 (Alternate moves)

Toe Taps: 20 seconds on/ 10 seconds rest

Moguls: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 4 (Alternate moves)

Forearm Push Ups: 20 seconds on/ 10 seconds rest

Scissor Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 5 (Alternate moves)

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Plie Squat Jump: 20 seconds on/ 10 seconds rest

Repeat for 4 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 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 18 minutes.

      AB CIRCUIT

      Dead Bug: 2 sets of 20 reps per side

      Bird Dog: 2 sets of 20 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).


 
 

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Walking Lunges with Weights (per leg):

3 sets of 10 reps - warm up

Plie Squat:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Calf Raises with weight::

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Dumbbell Deadlift:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Kettlebell Swings:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Reverse Lunge with Weight (per leg):

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

CHEST

Vertical Chest Press:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Dumbbell Fly:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

SHOULDERS

Side Lateral Raise:

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

Overhead single, single double:

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

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Plank Shoulder Tap:

2 sets of 15 reps - warm up

Bent Over Row:

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

Bent over Reverse Fly:

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

Face Pull with band (or weight if n/a):

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

Push Ups with inclined feet:

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

BICEPS

Hammer Curl:

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

Bicep Curl:

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

TRICEPS

Tricep Kickback:

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

Tricep Dips with weight on lap:

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

ABS

Medicine Ball/Russian Twists: 4 sets of 10 reps per side

Cheek to Cheek: 3 sets of 10 reps per side

Leg Lifts: 5 sets of 10 reps

Twist Crunches: 2 sets of 20 reps per side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Man-Maker: 20 reps

Tricep Push-Up: 20 reps per side

Plank with Jack: 20 reps

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


 
 

DAY 5

Low Macro 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

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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Curtsey Lunge with weight (per leg):

3 sets of 10 reps - warm up

Sumo Squat with weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Calf Raises with weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Bulgarian Split Squat (per leg):

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Dumbbell Deadlift:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Kettlebell Swings:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Jump Squat with Weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

GLUTES

Banded Glute Kickback: 2 sets of 25 reps per leg

Banded Clamshells: 2 sets of 25 reps each leg

Glute Bridges: 2 sets of 25 reps

Lying Hip Abductors with band: 2 sets of 25 reps each leg

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro 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