DAY 1

Low Carb + Tabata

 

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

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.

Circuit 1 (alternate moves)

Lunges (static)

Air Squat

Circuit 2 (alternate moves)

High Knee march

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.

    • 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

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

LEGS

Side Lunge (no squat): 2 sets of 12 reps

Stiff-Legged/Straight Leg Deadlift: 2 sets of 12 reps

Plie Squat: 2 sets of 12 reps

CHEST & Shoulders

Dumbbell Bench Press (lying): 2 sets of 12 reps

Dumbbell Fly (lying): 2 sets of 12 reps

Straight Arm Lat Pull Down (no weight): 2 sets of 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 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

Cat Cow

BACK

Lat Pulldown with Resistance Band: 2 sets of 12 reps

Bent Over Row: 2 sets of 12 reps

Band pull aparts: 2 sets of 12 reps

arms

Seated Bicep Curl: 2 sets of 12 reps

Tricep Overhead Extension: 2 sets of 12 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 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


 
 

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.

warm up:

Walk

Wall Sit: 2 sets of 30 seconds

LEGS

Sit to Stand Squat with a Calf Raise: 2 sets of 10 reps

Dumbbell Deadlift: 2 sets of 10 reps

Lunges (static): 2 sets of 10 reps

finishers

Complete both moves back to back and rest 60 seconds.  Repeat.

Plie Calf Raise

Hot Feet

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