DAY 1

Low Carb + HIIT

 

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

Shoulder rolls both directions.

HIIT

Complete each exercise for 15-20 seconds and then allow for a 60-90 rest before the next exercise. Repeat circuit for a total of two times.

Arm Circles

Military Press

Air Squat

Dumbbell Skier Swings

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

Stomach Vacuum with a Twist: 5 sets of 20 reps

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 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.

Walking Lunges with Weights: 2 sets of 5 reps each leg

LEGS

Dumbbell Squat: 2 sets of 8-10 reps

Calf Raises: 2 sets of of 8-10 reps

Banded Side-Lying Inner Thigh Lift: 3 sets of 8 reps per leg

CHEST and shoulders

Dumbbell Press: 2 sets of 8-10 reps

Side Lateral Raise: 2 sets of 8-10 reps

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

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

BACK

Straight Arm Lat Pull Down: 2 sets of 8 reps

Bent Over Row: 2 sets of 8 reps

Seated Bent Over Fly: 2 sets of 8 reps

BICEPS & Triceps

Seated Bicep Curl (alternate arms): 2 sets of 6-8 reps

Hammer Curl: 2 sets of 6-8 reps

Tricep Overhead Extension: 2 sets of 6-8 reps

CORE

Bird Dog: 10 reps per side

Stomach Vacuum with a Twist: 20 reps

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 30 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

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 6

Regular Macro + Leg Day

 

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

Lunges with Weights (static): 2 sets of 8-10 reps per leg

Dumbbell Deadlift: 2 sets of 10 reps

Calf Raises: 2 sets of 10 reps

Side Lunge to Squat: 2 sets of 8-10 reps per leg

Banded Glute Kickbacks: 2 sets of 8-10 reps

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

 STRETCHING

Please reference bottom of page for stretching routine

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