DAY 1

Low Carb + HIIT

 

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

STRETCHING

4 X 4 HIIT CIRCUITS

Do each move for 1 minute each. Rest for 1-2 minutes between circuit. Rest for a little as possible during the circuit.

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

CARDIO CIRCUIT

High Knees

Criss Cross Squats

Scissor Step Ups

Lateral Ski Jumps

1-2 minutes rest

 

STRENGTH CIRCUIT

Push Ups with Feet Elevated

Plank with Row

Overhead single, single double

Dumbbell Thrusters

1-2 minute rest

 

CARDIO CIRCUIT

Butt Kicks

Scissor Jumps

Side Shuffle Curtsey

Box Jump with Squat

1-2 minute rest

 

AB CIRCUIT

In and Out with Frog Hop

Mountain Climbers on Steroids

Lunge with Chop

Flutter Kicks

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

  • 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.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg Levers: 4 sets of 10 reps

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

LEGS

Bulgarian Split Squat (per leg): 2 sets of 12 reps - warm up

Dumbbell Deadlift: 3 sets of 12-15 reps

Calf Raises with weight: 3 sets of 12-15 reps

Plank Alternating Leg Lifts (per leg): 2 sets of 12 reps

WORKING SUPER SETS (LEGS)

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Goblet Squat with weight, 15 Air Squat with Burpee,90 second rest, Repeat for a total of 2X)

Goblet Squat: 2 sets of 12-15 reps

Air Squat with Burpee: 15 reps (after each above set)

CHEST

Dumbbell Pullover (lay on floor if no bench): 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps

SHOULDERS

Military Press: 3 sets of 12-15 reps

Front Plate Raise: 3 sets of 12-15 reps

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 4

Regular Macro 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.

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

BACK

Wall Climb with Shoulder Tap: 2 sets of 10 reps

Bent Over Row: 3 sets of 12-15 reps

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

Face Pull with band (or weight if n/a): 2 sets of 12-15 reps

Dumbbell Seated Row: 3 sets of 12-15 reps

BICEPS

Hammer Curl: 3 sets of 12 reps

Seated Bicep Curl: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Overhead Extension: 3 sets of 12 reps

ABS

Medicine Ball/Russian Twists: 5 sets of 10 reps per side

Flutter Kicks: 5 sets of 10 per side

Mountain Climbers with a Twist: 4 sets of 10 reps

FINISHERS (ADVANCED/OPTIONAL) 1 MINUTE

Tricep Push-Up: 1 minutes (30 seconds per side)

Forearm Push Ups: 1 minute

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 Day + 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

Lunge with Chop (alternate legs): 1 minute

LEGS

Leg Curl (with weights) or bosu ball: 3 sets of 12 reps - warm up

Single Leg Deadlifts (per leg): 3 sets of 10 reps - warm up

Plie Squat : 3 sets of 12-15 reps

Calf Raises with weight: 3 sets of 12-15 reps

Bulgarian Split Squat (per leg): 2 sets of 12 reps

Banded Glute Kickback: 2 sets of 12 reps per leg

WORKING SUPER SETS

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Ex:ample 1 set of 12 reps Deadlifts, 20 jump squats, rest, Repeat 2X)

Dumbbell Deadlift: 2 sets of 12-15 reps

Jump Lunges: 20 reps (per leg, after each above set)

FINISHERS REPEAT 3X

Lateral Ski Jumps: 1 minute

Scissor Step Ups: 1 minute

Box Shuffle: 1 minute

5 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