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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

 

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

STRETCHING

3 X 3 HIIT

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

Do 30 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

CIRCUIT 1  

Lunges (static)

Mountain Climbers (no twist)

Air Squat

 

CIRCUIT 2

Plank

Air Squat

Push-Ups (on knees is okay!)

 

CIRCUIT 3

Curtsy Lunge

Side Lunge to Squat

Ab Bicycles

 

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

SPrint intervals

  • 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).


 
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DAY 3

Regular Macro 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

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Curtsy Lunge with weight (per leg):

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

Calf Raises with weight:

1 set of 8 | 1 set of 12 | 1 set of 16

Plie Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

Dumbbell Deadlift:

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

Reverse Lunge with Dumbbell Passthrough (per leg):

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

CHEST

Vertical Chest Press:

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

Dumbbell Fly:

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

SHOULDERS

Military Press:

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

Side Lateral Raise:

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

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


 
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DAY 4

Regular Macro 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

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Push-Ups: 2 sets of 10 reps - warm up

Bent Over Row:

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

Bent over Reverse Fly:

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

Face Pull with band (or weight if n/a):

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

BICEPS

Seated Bicep Curl:

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

Hammer Curl:

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

TRICEPS

Tricep Kickback:

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

Tricep Dips with weight on lap:

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

ABS

Medicine Ball/Russian Twists: 45 seconds

Leg lifts: 45 seconds

Mountain Climbers: 45 seconds (no twist)

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

WARM UP 2 ROUNDS

Wall Sit: 30 seconds

Plank: 30 seconds

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Reverse Lunge with Weight (per leg):

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

Calf Raises with weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Kettlebell Swings:

1 set of 8 | 1 set of 12 | 1 set of 16

Curtsey Lunge with weight (per leg):

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

Front Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

FINISHERS

Dumbbell Deadlift: 30 seconds

Air Squat: 30 seconds

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