DAY 1

Low Carb + Sprints + Low Intensity Cardio

 

5 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 16 minutes.

AB CIRCUIT

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

Ab Bicycles: 5 sets of 10 reps each side

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 + Sprint Interval Day

 

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

STRETCHING

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).


 
 

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

Air Squat: 2 sets of 12

Goblet Squat: 2 sets of 10 reps

Barbell Lunge (Hold weights at shoulders): 2 sets of 10 reps each leg

Calf Raises: 3 sets of 10 reps

CHEST

Vertical Chest Press: 2 sets of 12 reps

Dumbbell Fly: 2 sets of 12 reps

SHOULDERS

10 to 1’s

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

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 12 reps

Bent Over Reverse Fly: 2 sets of 12 reps

Bent Over Row: 2 sets of 10 reps

BICEPS

Hammer Curl: 2 sets of 12 reps per arm

Seated Bicep Curl (Concentration curl): 2 sets of 12 reps per arm

TRICEPS

Tricep Kickback: 2 sets of 12 reps per arm

Tricep Dips from Chair or Bench: 2 sets of 12 reps

ABS

Russian Twists: 2 sets of 10 reps each side

Plank Shoulder Tap: 3 sets of 10 reps

Leg Lifts: 3 sets of 10 reps

5 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 Mountain Climber

LEGS

Reverse Lunge (holding kettlebell/weight at chest): 2 sets of 12 reps each leg

Goblet Squat: 2 sets of 15

Curtsey Lunge: 2 sets of 10 reps per leg

Bulgarian Split Squat: 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.

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

  • OR Yoga