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

Tuck Jumps

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 + 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 + Strength Training 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.

LEGS

Circuit 1:  

Barbell or Dumbbell Sumo Deadlift

3 Sets/8-10 Reps THEN…

1 set @ AMRAP (complete as many reps as possible)

Aim to increase weight each set

Circuit 2:

Elevated Goblet Squats

Banded Glute Kickbacks (If no band, regular kickbacks)

3 Sets/8 Reps THEN…

1 set @ AMRAP

Circuit 3:

1 Giant Set/100 Reps each body weight only

(Aim to complete with as few breaks as possible.*It’s ok to break these into 25 rep sets)

Walking Lunges

Side Lunges (no squat)

Curtsey Lunges

Banded Clamshells

CORE

Circuit 4:

3 Rounds/30 Seconds Each Move/Rest 1 full minute between rounds

Mountain Climbers

Side Plank w/ Hip Lift ,Right

Side Plank w/ Hip Lift, Left

Russian Twists (medicine ball optional)

HIIT FINISHER:

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

1 Round For Time

90 sec Sprint

20 Push Ups

20 Sit ups

---

60 sec Sprint

15 Push Ups

15 Sit ups

---

45 sec Sprint

10 Push Ups

10 Sit ups

---

30 sec Sprint

5 Push Ups

5 Sit ups

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.

BACK

Bent Over Row: 3 sets of 12 reps

Bent-Over Reverse Fly: 3 sets of 12 reps

Dumbbell High pulls : 3 sets of 12 reps

TRICEPS

Tricep Overhead Extension: 2 sets of 12-15 reps

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

BICEPS

Hammer Curl: 2 sets of 12-15 reps each side

Hanging Bicep Curl with Pullback: 2 sets of 12-15 reps

SHOULDERS

Forearm Push Ups: 2 sets of 10 reps

10 to 1’s

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

X Jacks: 20 reps

Mountain Climbers:  20 reps

Plank with Jack: 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.

Dumbbell Thruster: 2 sets of 12 reps

Goblet Squat with a Pulse: 2 sets of 12 reps

----

Kettle bell Swings: 2 sets of 12 reps

Calf Raises: 2 sets of 12 reps

----

Reverse Lunge with Dumbbell Pass through: 2 sets of 10 reps per leg *not super set

Single Leg Dead lift: 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

Reverse Lunge (holding kettlebell/weight at chest): 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