DAY 1

Low Carb + Tabata

 

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

Air Squat: 5-10 reps

Push-Ups: 5-10 reps

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round (each exercise) before moving to the next. For example, you will do 4 minutes (20 seconds on/10 seconds off) for Air Squats. Then you will move on to 4 minutes (20 seconds on/10 seconds off) for Push-Ups on Knees) and so on until you complete all exercises.

Air Squat

Push-Ups (on knees if needed)

Kettlebell Swings

Reverse Lunge with Weight

Arm Circles (small, medium and large circles)

20 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.

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

CORE

Russian Twists (optional add medicine ball): 2 sets of 20 twists (20 on each side)

Ab Bicycles: 2 sets of 10 reps per leg

20 minutes 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 Day + 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.

Air Squat: 10 reps

STRETCHING

DIRECTIONS: DROP SETS

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

LEGS

Side Lunge to Squat (hold weight at shoulders or chest):

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

Dumbbell Squat:

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

Walking Lunges with Weights:

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

Calf Raises:

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

CHEST

Dumbbell Bench 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

Front Plate Raise:

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 4

Regular Macro Day + 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.

Shoulder Rolls

Push-Ups: 10 reps (on knees if needed)

DIRECTIONS:DROP SETS

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

BACK

Lat Pulldown with Resistance Band :

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

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

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 Overhead Extension:

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

CORE

Russian Twists: 3 sets of 10 per side

Leg lifts: 2 sets 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.

30 seconds each each:

Air Squat

Plank

DIRECTIONS:DROP SETS

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

LEGS

Goblet Squat:

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

Calf Raises:

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

Dumbbell Deadlift:

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

Dumbbell Squat:

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

GLUTES

Banded Glute Kickbacks: 1 set of 8 reps per leg

Banded Clamshells: 1 set of 8 reps each leg

Hip Bridge with a Plate: 1 set of 12 reps

Lying Hip Abductors: 1 sets of 10 reps each leg

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 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.

  • 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

Shoulder Rolls