DAY 1

Low Carb + HIIT

 

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

STRETCHING

5 ROUNDS OF 5

Do 5 reps of each move for 5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Push Ups with Feet Elevated

Burpees

Air Squat

Side Lunge to Squat (per side)

In and Outs

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 + Sprint Interval Day

 

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

STRETCHING

SPRINTS

OR

 

  • 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).


 
 

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

WORKING SUPER SETS

The second exercise will be done after each set of its above exercise.

Rest for 90 seconds between each round.

(Example: 1 set of 12 reps Curtsey Lunge with weight, 20 Calf Raises, rest, Repeat for a total of 2X)

LEGS

Air Squat: 2 sets of 15 reps - warm up

-

Reverse Lunge with Weight (per leg): 2 sets of 12

Calf Raises with weight: 20 reps

-

Goblet Squat with a Pulse: 2 sets of 12 reps

Dumbbell Deadlift: 20 reps

CHEST

Vertical Chest Press: 2 sets of 12 reps

Dumbbell Fly: 10 reps / Dumbbell Pullover: 10 reps

SHOULDERS

Overhead single, single double: 2 sets of 6 reps

Front Plate Raise: 15 reps

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.

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

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round

(Example: 1 set of 12 reps Bent Over Row, 15 Push Ups, rest, Repeat for a total of 2X)

BACK

Push-Ups: 2 sets of 10 reps - warm up

-

Bent Over Row: 2 reps of 12 reps

Push-Ups: 15 reps

-

Bent over Reverse Fly:2 reps of 12 reps

Dumbbell High pulls: 15 reps

BICEPS/TRICEPS

Bicep Curl: 2 sets of 12 reps

Tricep Overhead Extension: 20 reps

_

Tricep Kickback: 2 sets of 12 reps

Hammer Curl: 20 reps

AB CIRCUIT

Medicine Ball/Russian Twists: 2 sets of 20 reps per side

Flutter Kicks: 3 sets of 10 per side

Leg Lifts: 3 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps

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.

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

WARM UP (2 ROUNDS)

30 second wall sit

30 second plank

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round

(Example: 1 set of 15 reps Split Squat, 30 Goblet Squats, rest, Repeat for a total of 2X)

LEGS

Bulgarian Split Squat: 2 sets of 12 reps per leg

Goblet Squat: 15 reps

-

Dumbbell Deadlift: 2 sets of 15 reps

Plie Squat: 20 reps

-

Goblet Squat: 3 sets of 15 reps

Calf Raises with weight: 30 reps

FINISHERS

Air Squat: 20 reps

Plie Squat: 20 reps

Toe Taps: 30 seconds ( low platform)

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