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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 + HIIT

 

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

STRETCHING

3 X 3 HIIT

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

Do 30 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

CIRCUIT 1  

Butt Kicks

Mountain Climbers (no twist)

Forearm Push Ups

Repeat 2X

 

CIRCUIT 2

In and Outs

Air Squat

Push-Ups

Repeat 2X

 

CIRCUIT 3

Toe Taps

Side Lunge to Squat

Hot Feet

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

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 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).


 
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DAY 3

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

LEGS

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

Dumbbell Deadlift: 3 sets of 12-15 reps

Goblet Squat: 2 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

CHEST

Dumbbell Pullover (lay on floor if no bench): 2 sets of 12 reps

Dumbbell Fly: 2 sets of 12 reps

SHOULDERS

Military Press: 3 sets of 12 reps

Front Plate Raise: 3 sets of 12 reps

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


 
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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

Push-Ups: 2 sets of 15 reps - warm up

Bent Over Row: 2 sets of 12-15 reps

Bent over Reverse Fly: 2 sets of 12-15 reps

Dumbbell Seated Row: 2 sets of 12-15 reps

BICEPS

Hammer Curl: 2 sets of 12 reps

Bicep Curl: 2 sets of 12 reps

TRICEPS

Tricep Kickback: 2 sets of 12 reps

Tricep Overhead Extension: 2 sets of 12 reps

ABS

Medicine Ball/Russian Twists: 4 sets of 10 reps per side

Flutter Kicks: 4 sets of 10 per side

Mountain Climbers with a Twist: 3 sets of 10 reps

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: 30 seconds

Wall Sit: 30 seconds

Lunge with Chop (alternate legs): 30 seconds

LEGS

Leg Curl (with weights) or bosu ball: 2 sets of 12 reps - warm up

Plie Squat : 3 sets of 12 reps

Calf Raises with weight: 3 sets of 12 reps

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

Banded Glute Kickback: 2 sets of 12 reps per leg

FINISHERS

Air Squat: 20 reps

Butt Kicks: 20 reps (per leg)

Toe Taps: 30 seconds (low platform)

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