DAY 1

Low Carb + HIIT

 

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

STRETCHING

 

HIIT Circuits

Do each move for 1 minute each. Rest for 1-2 minutes between each circuit. Rest as little as possible during the circuit.

Circuit 1

Overhead Dumbbell Lunge (Stationary)

In and Outs

Rest 1 minute

 

Circuit 2

Push-Ups

Mountain Climbers (regular)

Rest 1 minute

 

Circuit 3

Burpees

Plank with Row

Rest 1 minute

 

Circuit 4

Butt Kicks

Lunges (Static)

Rest 1 minute


 

Circuit 5

Dumbbell Thrusters

Tricep Dips

Rest 1 minute

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 20 minutes.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 4 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.

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

LEGS

Walking Lunges with Weights (per leg): 2 sets of 12 reps - warm up

Dumbbell Deadlift: 3 sets of 10-12 reps

Calf Raises: 3 sets of 10-12 reps

Front Squat: 3 sets of 10-12 reps

CHEST

Dumbbell Pullover (lay on floor if no bench): 3 sets of 10-12 reps

Dumbbell Fly: 3 sets of 10-12 reps

SHOULDERS

Military Press: 3 sets of 10-12 reps

Side Lateral Raise: 3 sets of 10-12 reps

5 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

BACK

Plank with Row (per side): 2 sets of 8 reps - warm up

Bent Over Row: 3 sets of 10-12 reps

Face Pull with band (or weight if n/a): 3 sets of 10-12 reps

Bent over Reverse Fly: 3 sets of 10-12 reps

BICEPS

Bicep Curl: 3 sets of 10-12 reps

Hammer Curl: 3 sets of 10-12 reps

TRICEPS

Tricep Kickback: 3 sets of 10-12 reps

Tricep Overhead Extension: 3 sets of 10-12 reps

ABS

 

Medicine Ball/Russian Twists: 1 minute

Flutter Kicks: 1 minute

Heel Touches: 1 minute

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)

30 second wall sit

30 second  plank

30 seconds Russian Kicks

LEGS

Side Lunge to Squat: 2 sets of 12 reps per leg

Circuit 1:

Front Squat:

2 sets of 10 reps, heavy weight | 1 set of 15 reps at 50% previous weight

Goblet Squat with a Pulse:

2 sets of 10 reps, heavy weight | 1 set of 15 reps at 50% previous weight

Circuit 2:

Dumbbell Deadlift:

2 sets of 10 reps, heavy weight | 1 set of 15 reps at 50% previous weight

Calf Raises:

2 sets of 10 reps, heavy weight  | 1 set of 20 reps at 50% previous weight

FINISHERS

Air Squat: 20 reps

Lunges: 20 reps per leg

Step Ups: 20 reps per leg

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.

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

  • Or Yoga