DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT

Start with 5 of each move, then 4, then 3, all the way down to 1 with 10 seconds of marching between each set

(March 10 seconds, 5 Air Squats, March 10 seconds, 5 Modified Burpees , etc..)

March/Jog in place 10 seconds

Air Squat

March/Jog in place 10 seconds

Modified Burpees (no jump, no push up)

March/Jog in place 10 seconds

High Knees (per side)

March/Jog in place 10 seconds

Stomach Vacuum with Twist

March/Jog in place 10 seconds

Dumbbell Thrusters

10 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)

STRETCHING

Please reference bottom of page for stretching routine


 
 

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.

    • Walk briskly at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 20 minutes.

    CORE

    Stomach vacuum with a twist: 20 reps

10 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 3

Regular Macro + Strength Training

 

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.

Use chair and stand up 10 times

LEGS

Air Squat (hold chair if needed): 2 sets 12 reps

Calf Raises: 2 sets 12 reps

Side-Lying Inner Thigh Lifts: 2 sets 12 reps

CHEST & SHOULDERS

Dumbbell Close Grip Chest Press: 2 sets 12 reps

Lying Dumbbell Fly: 2 sets 12 reps

Seated Side Lateral Raise: 2 sets 12 reps

Seated Military Press: 2 sets 12 reps

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 4

Regular Macro + Strength Training

 

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

Push-Ups on knees or on wall: 2 sets of 10 reps

BACK

Straight Arm Lat Pulldown: 2 sets 12 reps

Band Pull Aparts: 2 sets 12 reps

Bent Over Row: 2 sets 12 reps

BICEPS

Standing Alternating Hammer Curl: 2 sets 12 reps

TRICEPS

Lying Dumbbell Tricep Extensions: 2 sets 12 reps

CORE

Bird Dog: 1 set of 10 reps

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 5

Regular Macro + 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.

  • Or Yoga 


 
 

DAY 6

Regular Macro + 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.

LEGS

Sit to stand OR Air Squat (hold weight if needed): 2 sets 12 reps

Calf Raises (hold chair if needed): 2 sets 12 reps

Lunges with Weights (hold chair if needed): 2 sets 12 reps

FINISHERS

Complete all moves back to back.  Rest 60 seconds and repeat.

Hip Bridge: 10 reps

Seated banded hip abduction: 10 reps

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 7

Regular Macro + Active Recovery

 

GUIDELINES

  • Consider a trip to the sauna

  • 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.

  • Or Yoga

DAILY STRETCHES

CAN BE COMPLETED AFTER EVERY WORKOUT

STRETCHING

5-8 minutes

Lying knees to chest

Lying Thoracic Rotation (roll knees side to side SLOWLY)

Lying Glute Stretch

All Four’s Position Cat Stretch for the Back

Lunging Hip Flexor Stretch with a Lateral Side Bend

Standing Single Leg Hamstring Stretch

Standing Quadriceps Stretch

Single Leg Calf Stretch

Chest Opener: reach arms overhead into a “V” Shape