DAY 1

Low Carb + HIIT

 

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

STRETCHING

4 X 4 HIIT

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

Do 45 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 with a Twist

X Jacks

Scissor Jumps

Repeat 2X

 

Circuit 2

Moguls

Jump Squat with Weight

Burpees

Military Press

Repeat 2X

 

Circuit 3

Toe Taps

Jump Lunges

Forearm Push Ups

Push-Ups with Feet Raised

Repeat 2X

 

Circuit 4

Hot Feet

Side Lateral Raise (standing)

Plie Squat Jump

In and Outs

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.

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.

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 10 | 1 sets of 8 | 1 set of 12

Front Squat:

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

Leg Press:

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

Calf raises on Leg Press Machine:

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

Goblet Squat with a Pulse:

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

Single Leg Deadlifts (per leg):

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

CHEST

Dumbbell Bench Press:

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

Dumbbell Fly:

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

Wall sit with Overhead single, single double:

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

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.

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 15 reps - warm up

Barbell Bent Over Row:

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

Reverse Fly:

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

Seated Row:

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

Dumbbell High pulls:

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

BICEPS

Hanging Bicep Curl with Pullback:

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

Hammer Curl:

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

TRICEPS

Tricep Kickback:

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

Tricep Dips (from chair or bench) weight on lap:

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

HIIT FINISHER:

You can substitute the sprints on row machine, bike, elliptical or treadmill.

90 sec Sprint

20 Burpees

20 Medicine Ball/Russian Twists

 

60 sec Sprint

15 Moguls

15 Cheek to Cheek

 

45 sec Sprint

10 X Jacks

10 Leg Lifts

 

30 sec Sprint

5 Man-Maker

5 Twist Crunches

REPEAT 2X

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 Days + 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 In and Outs

1 minute plank

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 12

Goblet Squat:

1 set of 10 | 1 set of 8| 1 set of 6 | 1 set of 12

Back Squat:

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

Leg Extension:

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

Leg Press:

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

Calf Raises on Leg Press Machine:

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

Adductor Machine:

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

Abductor Machine:

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

GLUTES

Kickback Glute Machine (or Banded): 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 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