DAY 1

Low Carb + HIIT

 

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

STRETCHING

4 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  

Toe Taps

Mountain Climbers with a Twist

Butt Kicks

Repeat 2X

 

Circuit 2

In and Outs

Air Squat

Push-Ups

Repeat 2X

 

Circuit 3

Butt Kicks

Plank Alternating Leg Lifts

Jump Lunges

Repeat 2X

 

Circuit 4

Push Up with Elbow to Knee

Burpees

Medicine Ball/Russian Twists

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

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.

 

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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Bulgarian Split Squat  with weight (per leg):

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

Goblet Squat with a Pulse:

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

Calf Raises with weight;

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

Curtsey Lunge with weight (per leg):

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

CHEST

Vertical Chest Press:

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

Dumbbell Fly:

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

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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Push-Ups:

2 sets of 10 reps - warm up

Bent Over Row:

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

Bent over Reverse Fly:

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

Dumbbell High pulls:

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

BICEPS

Hanging Bicep Curl with Pullback:

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

Hammer Curl:

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

TRICEPS

Tricep Kickback:

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

Tricep Overhead Extension:

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

AB CIRCUIT

Twist Crunches: 2 sets of 20 reps per side

Flutter Kicks: 4 sets of 10 per side

Leg Lifts: 3 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps rep side

5-10 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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Barbell Lunges hold weight at shoulders (per leg):

2 sets of 12 reps per leg- warm up

Calf Raises with weight:

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

Plie Squat:

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

Dumbbell Deadlift:

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

Reverse Lunge with Weight (per leg):

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

GLUTES

Banded Glute Kickback: 2 sets of 10 reps per leg

Banded Clamshells: 2 sets of 10 reps per leg

Glute Bridges: 2 sets of 10 reps

Lying Hip Abductors with band: 2 sets of 10 reps per leg

5-10 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.

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

  • OR Yoga