DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Perform each move 5 times with a 10 second jog in between moves. Then do each 4 times, then 3, all the way down to 1

In and Outs

Jog 10 seconds

Air Squats

Jog 10 seconds

Push-ups

Jog 10 seconds

Sit Ups

Jog 10 seconds

Plank with Jack

Jog 10 seconds

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.

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 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Bulgarian Split Squat:

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

Front Squat (hold weight at shoulders):

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

Dumbbell Deadlift:

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

Calf Raises:

1 set of 8 | 1 set of 6 | 1 set of 10| 1 set of 14

CHEST

Vertical Chest Press:

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

Dumbbell Fly:

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

SHOULDERS

Front Plate Raise :

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

Side Lateral Raise (seated or standing):

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

5-10 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Push Ups: 2 sets of 10 reps

Bent Over Reverse Fly:

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

Bent Over Row:

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

BICEPS

Hammer Curl:

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

Hanging Bicep Curl with Pullback:

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

TRICEPS

Tricep Overhead Extension:

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

Tricep Dips from Chair or Bench:

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

ABS

Plank: 30 seconds

Mountain Climbers with a Twist: 2 sets of 20 reps

Dead Bug: 2 sets of 20 reps per side

Russian Twists: 3 sets of 10 per side

Leg lifts: 3 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Reverse Lunge with Dumbbell Passthrough:

2 sets of 8 reps per leg- warm up

Calf Raises:

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

Goblet Squat:

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

Kettlebell Swings:

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

Dumbbell Deadlift:

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

Front Squat (hold weight at shoulders):

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

GLUTES

Banded Glute Kickback: 2 sets of 10 reps per leg

Banded Clamshells: 2 sets of 10 reps each leg

Glute Bridges: 15 reps

Lying Hip Abductors: 2 sets of 10 reps each leg

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.

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

  • OR Yoga