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  

Criss Cross Squats

Mountain Climbers on Steroids

Burpees

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Jump Squat with Weight

Push-Ups with Feet Raised

Front Plate Raise

Repeat 2X

 

Circuit 3

Toe Taps

Jump Lunges

Forearm Push Ups

Scissor Jumps

Repeat 2X

 

Circuit 4

180 Shuffle

Military Press

Plie Squat Jump

Moguls

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.

OR

  • HILL REPEATS

    3-min Warm-up at easy pace

    Walk @ 3.5 speed on 15% incline for 2 min

    Jog @ 6.0 speed on 5% incline for 1 min

    Walk @ 3.0 speed on 5% incline for 2 min

    Repeat walk/jog/walk pattern until you hit 20 minutes

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg Levers: 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.

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

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight (50-75%) for AMRAP

LEGS

Bulgarian Split Squat (per leg):

1 set of 10 | 1 set of 12 - warm up

Goblet Squat with a Pulse:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Press:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Calf raises on Leg Press Machine:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Barbell Lunges ( per leg, hold weight at shoulders):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

CHEST

Dumbbell Bench Press:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

SHOULDERS

Overhead single, single double:

2 sets of 8-10 | 1 set of AMRAP in 45 seconds

Arm Circles:

30 seconds small circles - clockwise | 30 seconds medium circles - counter clockwise | 30 seconds large circles - clockwise

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.

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

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight (50-75%) for AMRAP

BACK

Spider Crawl: 2 sets of 30 seconds - warm up

Barbell Bent Over Row:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Reverse Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell High pulls:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Narrow Grip Lat Pulldown:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Push-Ups with Feet Raised:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

BICEPS

Hammer Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Hanging Bicep Curl with Pullback:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

TRICEPS

Tricep Pushdown:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Tricep Dips (weight on lap):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

ABS

Medicine Ball/Russian Twists (per side):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Cheek to Cheek (per side):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Raise:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

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.

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

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight (50-75%) for AMRAP

LEGS

Curtsey Lunge with weight( per leg): - warm up

1 set of 10 | 1 set of 12

Goblet Squat with a Pulse:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Deadlift:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Press:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Calf Raises on Leg Press Machine:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Leg Curl:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Single Leg Deadlifts (per leg):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

FINISHERS REPEAT 2X

Jump Squat: 1 minute

Box Shuffle with weight: 1 minute

Jump Lunges: 1 minute

Side Shuffle Curtsey: 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