DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  

Toe Taps

In and Outs

Butt Kicks

Mountain Climbers (no twist)

Hot Feet

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 + Sprint Interval Day

 

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 18 minutes.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 3 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

 

5-10 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Walking Lunges with Weights (per leg):

2 sets of 10 reps - warm up

Plie Squat:

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

Calf Raises with weight:

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

Dumbbell Deadlift:

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

Kettlebell Swings:

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

CHEST

Vertical Chest Press:

1 set of 8 | 1 set of 12 | 1 set of 161 set of 8 | 1 set of 10 | 1 set of 12

Dumbbell Fly:

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

SHOULDERS

Side Lateral Raise:

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

Overhead single, single double:

1 set of 8 | 1 set of 10

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


 
 

DAY 4

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Plank Shoulder Tap:

2 sets of 10 reps - warm up

Bent Over Row:

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

Bent over Reverse Fly:

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

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

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

BICEPS

Hammer Curl:

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

Bicep Curl:

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

TRICEPS

Tricep Kickback:

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

Tricep Dips with weight on lap:

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

ABS

Medicine Ball/Russian Twists: 3 sets of 10 reps per side

Cheek to Cheek: 2 sets of 10 reps per side

Leg Lifts: 3 sets of 10 reps

Twist Crunches: 2 sets of 20 reps per side

5 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.

WARM UP (2 ROUNDS)

30 second wall sit

30 second plank

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Curtsey Lunge with weight (per leg):

2 sets of 10 reps - warm up

Sumo Squat with weight:

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

Calf Raises with weight:

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

Bulgarian Split Squat (per leg):

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

Dumbbell Deadlift:

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

GLUTES

Banded Glute Kickback: 2 sets of 15 reps per leg

Banded Clamshells: 2 sets of 20 reps each leg

Glute Bridges: 2 sets of 20 reps

Lying Hip Abductors with band: 2 sets of 20 reps each leg

5-10 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.

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

  • Or Yoga