DAY 1

Low Carb + HIIT

Merry Christmas!! If you want Regular Calories, go to Day 3. If you want Low Calories, go to Day 5.

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

STRETCHING

50/50 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat entire 50/50 circuit 2X.

Circuit 1

50 High Knees

10 X Jacks

20 Jump Squat

20 Mountain Climbers on Steroids

Rest 1 minute

 

Circuit 2

50 Butt Kicks

10 Jump Lunges (per leg)

20 Plank Shoulder Tap

20 In and Outs

Rest 1 minute

 

Circuit 3

50 Toe Taps

10  Man-Maker

20 Moguls

20 Scissor Jumps

Rest 1 minute

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 20 minutes.

OR

  • Hill repeats on treadmill:

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

LEGS

Reverse Lunge with Dumbbell Passthrough (per leg)-

1 set of 10 | 1 set of 12 - warm up

Goblet Squat:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Calf Raises with weight:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Leg Extension with Dumbbell:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Deadlift:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Bulgarian Split Squat  with weight (per leg):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Banded Glute Kickback (per leg):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

CHEST

Vertical Chest Press:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

SHOULDERS

Overhead single, single double:

2 sets of 8-10 | 1 set of AMRAP in 45 seconds

Arm Circles:

30 seconds small circles - clockwise | 30 seconds medium circles - counter clockwise | 30 seconds large circles - clockwise

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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

BACK

Moguls: 2 sets of 15 reps - warm up

Bent Over Row:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Bent over Reverse Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

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

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Push-Ups with Feet Raised:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

BICEPS

Hammer Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Bicep Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

TRICEPS

Tricep Kickback:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Tricep Dips (weight on lap):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

ABS

Medicine Ball/Russian Twists (per side):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Cheek to Cheek (per side):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Lifts:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

X Jacks: 20 reps

Tricep Push-Up: 20 reps per side

Forearm Push Ups: 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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

LEGS

Curtsey Lunge with weight( per leg): - warm up

1 set of 10 | 1 set of 12

Goblet Squat with a Pulse:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Curls with dumbbell (or ankle weights):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Plie Squat:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Calf Raises with weight:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Kettlebell Swings:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Walking Lunges with Weights (per leg):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Single Leg Deadlifts (per leg):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

FINISHERS REPEAT 2X

Jump Squat: 20 reps

Jump Lunges: 20 reps per leg

Scissor Step Ups: 20 reps per 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