DAY 1

Low Carb + HIIT

 

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

STRETCHING

DIRTY DOZEN  HIIT

Do 12 reps of each move. Repeat for 3-5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Forearm Push Ups

Jump Squat

X Jacks

Box Shuffle (per box)

Burpees

Plank with Row (per side)

Criss Cross Squats

In and Outs

180 Shuffle (per jump)

Wall sit with Side Lateral Raise

Moguls

Overhead single, single double

1-2 minute rest

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

OR

  • 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

WORKING SUPER SETS

The second exercise will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Split Squat with weight, 20 Calf Raises, rest, Repeat for a total of 2X)

LEGS

Reverse Lunge with Weight (per leg): 2 sets of 12 reps - warm up

Plank Alternating Leg Lifts (per leg, with band if available): 2 sets of 12 reps - warm up

_

Dumbbell Thrusters: 3 sets of 12-15 reps

Calf Raises with weight: 20 reps

_

Goblet Squat with a Pulse: 3 sets of 12-15 reps

Jump Squat with Weight: 20 reps

CHEST

Vertical Chest Press: 3 sets of 12 reps

Dumbbell Fly: 10 reps / Dumbbell Pullover: 10 reps

SHOULDERS

Overhead single, single double: 3 sets of 8-10 reps

Front Plate Raise: 20 reps

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

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Bent Over Row, 20 Forearm Push Ups, rest, Repeat for a total of 2X)

BACK

Push Ups with Feet Elevated: 2 sets of 10 reps - warm up

-

Bent Over Row: 3 reps of 12-15 reps

Forearm Push Ups: 20 reps

-

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

Dumbbell High pulls: 20 reps

BICEPS/TRICEPS

Bicep Curl: 2 sets of 15 reps

Tricep Overhead Extension: 20 reps

_

Tricep Kickback: 2 sets of 15 reps

Hammer Curl: 20 reps

HIIT FINISHER 2 rounds:

You can substitute the sprints on row machine, bike, elliptical or stairs.

90 sec Sprint

20 In and Out with Frog Hop

20 Medicine Ball/Russian Twists

 

60 sec Sprint

15 Moguls

15 Cheek to Cheek

 

45 sec Sprint

10 X Jacks

10 Leg Lifts

 

30 sec Sprint

5 Man-Maker

5 Twist Crunches

5-10 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP 2 ROUNDS

Surrender Squats with Weights: 1 minute

Wall Sit: 1 Minute

Plank Alternating Leg Lifts: 1 minute

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Split Squats, 30 Goblet Squats, rest, Repeat for a total of 2X)

LEGS

Bulgarian Split Squat: 2 sets of 15 reps per leg

Kettlebell Swings: 30 reps

-

Dumbbell Deadlift: 3 sets of 15 reps

Calf Raises with weight: 30 reps

-

Goblet Squat: 2 sets of 15 reps

Criss Cross Squats: 20 reps

-

Single Leg Deadlift with Rear Foot Elevated: 2 sets of 15 reps (per leg)

Jump Squat with Weight: 30 reps

FINISHERS REPEAT 2X

Box Jump with Squat: 1 minute

Curtsey Jump: 1 minute

Jump Lunges: 1 minute

5-10 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