DAY 1

Low Carb + HIIT

 

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

STRETCHING

3 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  

Butt Kicks

Mountain Climbers (no twist)

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Air Squat

Push-Ups

Repeat 2X

 

Circuit 3

Toe Taps

Lunges (Static)

Forearm Push Ups

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 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 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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

LEGS

Side Lunge to Squat (per leg)- warm up

1 set of 8 | 1 sets of 6 | 1 set of 10

Front Squat (hold weight at shoulders):

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Calf Raises with weight:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Dumbbell Deadlift:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Barbell Lunges (per leg):

1 set of 8 | 1 set of 6 | 1 set of 10

CHEST

Vertical Chest Press:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 10

Dumbbell Fly:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 10

SHOULDERS

Wall sit with Front Plate Raise:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 10

Wall sit with Overhead single, single double:

1 set of 6 | 1 sets of 4 | 1 set of 6

 

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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

BACK

In and Outs: 2 sets of 10 reps - warm up

Bent Over Row:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Bent over Reverse Fly:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Dumbbell High pulls:

1 set of 8 | 1 set of 6 | 1 set of 8 | 1 set of 10

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

Bicep Curl:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

Tricep Overhead Extension:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

AB CIRCUIT

Medicine Ball/Russian Twists: 4 sets of 10 per side

Twist Crunches: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

LEGS

Bulgarian Split Squat (per leg): - warm up

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

Goblet Squat:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Kettlebell Swings:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Calf Raises with weight:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Dumbbell Thrusters:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Curtsey Lunge with weight(per leg):

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

GLUTES

Banded Glute Kickback: 2 sets of 25 reps per leg

Banded Clamshells: 2 sets of 25 reps per leg

Glute Bridges: 2 sets of 25 reps

Lying Hip Abductors with band: 2 sets of 25 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