DAY 1

Low Carb +HIIT

 

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

STRETCHING

HIIT CIRCUIT

Jog 30 seconds

15 Butt Kicks

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Jog 30 seconds

20 Plank with Jack

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Jog 30 seconds

25  Scissor Jumps

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Jog 30 seconds

30 Push Up with Elbow to Knee

REPEAT 3X

 

20 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 + Full Body Metabolic Conditioning

with Sarah Cann

 

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.

Full Body Metabolic Conditioning

This workout is broken into 4 circuits.  Minimize rest between rounds.  In between circuits, you can rest as much as you need. But remember that you're always trying to challenge yourself. Push outside your comfort zone. Take a minute break if you need to between circuits, but I challenge you to take the least amount of rest possible.  Complete all circuits as fast as possible without sacrificing form.

 

Circuit 1: 4 Rounds/Reps as prescribed

5 Man-Maker

5 Dumbbell Thruster

5 Wall Run with Shoulder Tap

Circuit 2: 3 Rounds/15 Reps Each

Medicine ball burpee

Kettlebell Swing

Weighted Step ups

Circuit 3: 5 Rounds/5 Reps Each

(Never set the barbell down, use the same weight for all moves)

Hang Clean

Push Press

Front Squat

Alternating Front Lunge

Back Squat

Circuit 4: 3 Rounds for Time

75 Jump Rope

50 Bodyweight Squats

200m Row or Sprint

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.

CHEST

Dumbbell Fly: 2 sets of 12-15 reps

Dumbbell incline bench press: 2 sets of 12-15 reps

BICEPS

Seated Bicep Curl (Concentration curl): 2 sets of 12-15 reps

Hammer Curl: 2 sets of 12-15 reps

TRICEPS

Tricep Kickback: 2 sets of 12-15 reps

Tricep Dips (from chair or bench): 2 sets of 12-15 reps

ABS

Transverse Oblique Machine: 3 sets of 12 reps

Leg lifts: 5 sets of 10 reps

Russian Twists (medicine ball optional): 5 sets of 10 reps each side

5 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.

 

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute butt kicks

LEGS

Leg Extension: 2 sets of 12 reps

Leg Curl: 2 sets of 12 reps

Leg Press: 3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

Bulgarian Split Squat: 2 sets of 12 reps each leg

 Smith Machine Romanian Deadlift: 2 sets of 15 reps

 Smith Machine Squat: 2 sets of 15 reps

Kick Back Glute Machine: 2 sets of 12 reps

FINISHERS

Curtsey Lunges with weight: 30 reps each leg

Jump squats with weight: 30 reps 

Scissor Step Ups: 30 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