DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUIT

Jog 30 seconds

15 Butt Kicks

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Jog 30 seconds

20 Plank with Jack

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Jog 30 seconds

25  Scissor Jumps

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Jog 30 seconds

30 Push Up with Elbow to Knee

REPEAT 3X

 

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 + 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.

 

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 + Full Body Metabolic Conditioning with Sarah Cann

 

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.

Full Body Metabolic Conditioning

This workout is broken into 4 circuits.  Minimize rest between rounds.  In between circuits, you can rest as much as you need. But remember that you're always trying to challenge yourself. Push outside your comfort zone. Take a minute break if you need to between circuits, but I challenge you to take the least amount of rest possible.  Complete all circuits as fast as possible without sacrificing form.

 

Circuit 1: 4 Rounds/Reps as prescribed

5 Man-Maker

5 Dumbbell Thruster

5 Wall Run with Shoulder Tap

Circuit 2: 3 Rounds/15 Reps Each

Medicine ball burpee

Kettlebell Swing

Weighted Step ups

Circuit 3: 5 Rounds/5 Reps Each

(Never set the barbell down, use the same weight for all moves)

Hang Clean with Bar OR Hang Clean with Dumbbells

Push Press with Bar OR Push Press with Dumbbells

Front Squat

Alternating Front Lunge

Back Squat

Circuit 4: 3 Rounds for Time

75 Jump Rope

50 Bodyweight Squats

30 second Sprint

5 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.

CHEST

Dumbbell Fly: 2 sets of 12-15 reps

Vertical Chest Press: 2 sets of 12-15 reps

BICEPS

Seated Bicep Curl (Concentration curl): 2 sets of 12-15 reps

Hammer Curl: 2 sets of 12-15 reps

TRICEPS

Tricep Kickback: 2 sets of 12-15 reps

Tricep Dips (from chair or bench): 2 sets of 12-15 reps

ABS

Cheek to Cheek: 3 sets of 12 reps each side

Leg Lifts: 5 sets of 10 reps

Russian Twists (medicine ball optional): 5 sets of 10 reps each side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

X Jacks: 20 reps

Sit Ups: 20 reps

Forearm Push Ups: 20 reps

5 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 mountain climber

LEGS

SUPER SETS

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

Plie Squat Jump: 2 sets of 12 reps

Goblet Squat: 2 sets of 12 reps

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Kettlebell Swings: 2 sets of 12 reps

Dumbbell Deadlift: 2 sets of 12 reps

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Barbell Lunge (Hold dumbbells at shoulders): 2 sets of 10 reps per leg *not super set

Side Lunge to Squat: 2 sets of 10 reps each leg *not super set

FINISHERS (REPEAT 2X)

Curtsey Lunges with weight: 30 reps each leg

Jump squats with weight: 30 reps 

Scissor Step Ups: 30 reps each leg

 

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