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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + Sprints + Low Intensity Cardio

 

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

STRETCHING

SPrint intervals

  • 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 16 minutes.

AB CIRCUIT

Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

Ab Bicycles: 5 sets of 10 reps

Leg lifts: 4 sets of 10

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 + Low Intensity Cardio

 

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

STRETCHING

SPrint intervals

HIIT CIRCUIT

Jog 30 seconds

10 In and Outs

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Jog 50 meters or 30 sec

15 Air Squats

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Jog 50 meters or 30 sec

20 Push-ups

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Jog 50 meters or 30 sec

20 Sit Ups

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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).


 
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DAY 3

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. 

LEGS

Curtsey Lunges: 2 sets of 10 reps each leg

Goblet Squat: 2 sets of 10 reps

Reverse Lunge holding weight at chest: 2 sets of 10 reps each leg

Calf Raises: 3 sets of 10 reps

CHEST

Vertical Chest Press: 2 sets of 10 reps

Dumbbell Pec Fly: 2 sets of 10 reps

SHOULDERS

Front Plate Raise: 2 sets of 10 reps

Arm Circles: 3 sets of 30 seconds

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


 
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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

Push Ups: 2 sets of 10 reps

Bent Over Reverse Fly: 2 sets of 10 reps

Bent Over Row: 2 sets of 10 reps

BICEPS

Hammer Curl: 2 sets of 10 reps per arm

Hanging Bicep Curl with Pullback: 2 sets of 10 reps per arm

TRICEPS

Tricep Overhead Extension: 2 sets of 10 reps per arm

Tricep Dips from Chair or Bench: 2 sets of 10 reps

ABS

Russian Twists: 3 sets of 10 reps each side

Plank Shoulder Tap: 3 sets of 10 reps

Leg Lifts: 3 sets of 10 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.

 

WARM UP (2 ROUNDS)

1 Minute Wall Sit

1 Minute Plank

1 Minute Butt kicks

LEGS

Reverse Lunge holding weight at chest (holding kettlebell/weight at chest): 2 sets of 10 reps each leg

Front Squat (Hold Dumbbells at Shoulders): 2 sets of 15

Side Lunge Squat: 2 sets of 10 reps per leg

Walking Lunges (with/without weight): 2 sets of 10 reps per leg

Dumbbell Deadlift: 2 sets of 15 reps

Calf Raises: 2 sets of 15 reps

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