DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT Circuits

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

Circuit 1

Man-Maker

Overhead Dumbbell Lunge (Stationary)

In and Outs

Rest 1 minute

 

Circuit 2

Push Ups with Feet Elevated

Box Jumps

Mountain Climbers on Steroids

Rest 1 minute

 

Circuit 3

Burpees

Plank with Row

X Jacks

Rest 1 minute

 

Circuit 4

Butt Kicks

In and Out with Frog Hop

Jump Lunges

Rest 1 minute


 

Circuit 5

Dumbbell Thrusters

High Knees

Tricep Dips

Rest 1 minute

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.

  • If you want an extra challenge, practice your Handstands. Please use a spotter and your best judgment. Follow this tutorial for best practices and technique.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg Raise: 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 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.

DIRECTIONS:

Minimize rest between sets and moves. Rest 1-2 mins between circuits (legs)

LEGS

Walking Lunges with Weights (per leg): 2 sets of 12 reps - warm up

Circuit 1:

Leg Curl:

2 sets of 12 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Overhead Squat:

2 sets of 12 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Circuit 2:

Leg Press:

2 sets of 12 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Calf raises on Leg Press Machine:

2 sets of 12 reps, heavy weight | 1 set of 25 reps at 50% previous weight

 

CHEST

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

Dumbbell Fly: 3 sets of 12-15 reps

SHOULDERS

Wall sit with Military Press: 3 sets of 12-15 reps

Wall sit with Side Lateral Raise: 3 sets of 12-15 reps

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


 
 

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.

DIRECTIONS:

Minimize rest between sets and moves. Rest 1-2 mins between circuits (back)

BACK

Plank with Row (per side): 2 sets of 12 reps - warm up

Circuit 1:

Barbell Bent Over Row:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Bent-Over Reverse Fly:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Circuit 2:

Face Pull:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Straight Arm Pulldown:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Narrow Grip Lat Pulldown:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

BICEPS

Bicep Curl: 3 sets of 12-15 reps

Hammer Curl: 3 sets of 12-15 reps

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Pushdown: 3 sets of 12-15 reps

ABS

Medicine Ball/Russian Twists: 1 minute

Flutter Kicks: 1 minute

Hanging Oblique Leg Raise (OR Heel Touches): 1 minute

Leg Raise: 1 minute

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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute Adductor Machine

1 minute Russian Kicks

DIRECTIONS:

Minimize rest between sets and moves. Rest 1-2 mins between circuits

LEGS

Side Lunge to Squat (per leg): 2 sets of 12 reps

Kickback Glute Machine (per leg): 2 sets of 12-15

Circuit 1:

Leg Press:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Calf raises on Leg Press Machine:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Circuit 2:

Front Squat:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Goblet Squat with a Pulse:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Leg Extension:

2 sets of 10 reps, heavy weight, per leg | 1 set of  30 reps at 50% previous weight

FINISHERS 2X

Scissor Step Ups: 1 minute

Jump Lunges: 1 minute

Curtsey Jump: 1 minute

Toe Taps: 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