DAY 1

Low Carb + HIIT

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

STRETCHING

4 X 4 HIIT

Complete each circuit in full before moving to the next one.

Do 45 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

Circuit 1  

Toe Taps

Mountain Climbers with a Twist

X Jacks

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Jump Squat with Weight

Push-Ups

Front Plate Raise

Repeat 2X

 

Circuit 3

Butt Kicks

Jump Lunges

Forearm Push Ups

Scissor Jumps

Repeat 2X

 

Circuit 4

Push Up with Elbow to Knee

Moguls

Plie Squat Jump

Medicine Ball/Russian Twists

Repeat 2x

 

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

  • 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 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 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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Bulgarian Split Squat  with weight (per leg):

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

Goblet Squat with a Pulse:

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

Calf Raises with weight;

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

Single Leg Deadlifts (per leg):

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

Curtsey Lunge with weight (per leg):

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

CHEST

Vertical Chest Press:

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

Dumbbell Fly:

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

SHOULDERS

10-to-1’s (with weight)

 

5-10 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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Pull-Ups (Push-Ups if n/a):

2 sets of 10 reps - warm up

Bent Over Row:

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

Bent over Reverse Fly:

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

Dumbbell High pulls:

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

BICEPS

Hanging Bicep Curl with Pullback:

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

Hammer Curl:

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

TRICEPS

Tricep Kickback:

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

Tricep Overhead Extension:

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

AB CIRCUIT

Twist Crunches: 2 sets of 20 reps per side

Flutter Kicks: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps rep side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Man-Maker: 20 reps

Tricep Push-Up: 20 reps rep side

Push Up with Elbow to Knee: 20 reps

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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Barbell Lunges hold weight at shoulders (per leg):

2 sets of 12 reps per leg- warm up

Leg Extension with Dumbbell:

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

Dumbbell Deadlift:

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

Kettlebell Swings:

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

Dumbbell Thrusters:

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

Bulgarian Split Squat (per leg):

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

Weighted Donkey Kicks (per leg):

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

INCREASING WEIGHT WORKING SUPER SETS

Plie Squat Jump (with weight):

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

Calf Raises (with same weight from Plie squat, working set): 20 reps

--

Leg Curls with dumbbell:

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

Jump Lunges: 15 reps per leg (working set)

GLUTES

Banded Glute Kickback: 2 sets of 20 reps per leg

Banded Clamshells: 2 sets of 20 reps each leg

Glute Bridges: 2 sets of 25 reps

Lying Hip Abductors with band: 2 sets of 20 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