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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + HIIT

 

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

STRETCHING

4 X 4 HIIT CIRCUITS

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

Complete each circuit in full before moving to the next one.

CARDIO CIRCUIT

High Knees

Criss Cross Squats

Scissor Step Ups

Lateral Ski Jumps

1-2 minutes rest

 

STRENGTH CIRCUIT

Push Ups with Feet Elevated

Plank with Row

Overhead single, single double

Dumbbell Thrusters

1-2 minute rest

 

CARDIO CIRCUIT

Butt Kicks

Scissor Jumps

Side Shuffle Curtsey

Box Jump with Squat

1-2 minute rest

 

AB CIRCUIT

In and Out with Frog Hop

Mountain Climbers on Steroids

Lunge with Chop

Flutter Kicks

1-2 minute rest

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).


 
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DAY 3

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

LEGS

Bulgarian Split Squat  (per leg): 2 sets of 15 reps - warm up

Dumbbell Deadlift: 2 sets of 12-15 reps

Leg Press:  3 sets of 12-15 reps

Calf raises on Leg Press Machine: 2 sets of 12-15 reps

WORKING SUPER SETS (LEGS)

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Leg Extension, 15 Squat + Burpee, 90 seconds rest, Repeat for a total of 2X)

Leg Extension: 2 sets of 12-15 reps, heavy

Air Squat with Burpee: 15 reps (after each above set)

CHEST

Dumbbell Pullover (lay on floor if no bench): 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps

SHOULDERS

Military Press: 3 sets of 12-15 reps

Front Plate Raise: 3 sets of 12-15 reps

 

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
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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

Wall Climb with Shoulder Tap: 2 sets of 10 reps

Barbell Bent Over Row: 3 sets of 12-15 reps

Bent over Reverse Fly: 3 sets of 12-15 reps

Face Pull: 3 sets of 12-15 reps

Dumbbell Seated Row: 3 sets of 12-15 reps

BICEPS

Hammer Curl: 3 sets of 12 reps

Seated Bicep Curl: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Pushdown: 3 sets of 12 reps

AB CIRCUIT

Transverse Oblique Machine: 4 sets of 10 reps per side

Flutter Kicks: 5 sets of 10 per side

Mountain Climbers with a Twist: 4 sets of 10 reps

 

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

Use Progressively heavier loads that provide challenging reps for the rep range. Slow down tempo if the weight feels too light, always progressing the load so you’re struggling to make the low end of the rep range by the last set or 2

WARM UP: 2 ROUNDS

Surrender Squats with Weights: 1 minute

Wall Sit: 1 Minute

Lunge with Chop (alternate legs): 1 minute

LEGS

Barbell Back Squat: 3 sets of 10 reps (2 warm up sets)

Leg Press: 3 sets of 12 reps

Single leg Calf Raises on leg press: 3 sets of 10 reps

Single Leg Curl: 3 sets of 8-10 reps

Bulgarian Split Squat (per leg): 3 sets of 10 reps

Kickback Glute Machine: 3 sets of 10 reps per leg

WORKING SUPER SETS

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Leg extensions, 20 jump lunges, rest, Repeat 2X)

Single Leg Extension: 2 sets of 12 reps

Jump Lunges: 20 reps (per leg, after each above set)

FINISHERS REPEAT 3X

Lateral Ski Jumps: 1 minute

Scissor Step Ups: 1 minute

Box Shuffle: 1 minute

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