DAY 1

Low Carb + Tabata

 

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

Shoulder rolls both directions.

Push-Ups on the knees: 5-10 reps

DIRECTIONS: Tabata rounds

20 seconds on/10 seconds rest (repeat 4 times for a total of 4 minutes)

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 round.

Round 1
(alternate moves)

March (low impact, NOT jogging) 20 seconds
Rest: 10 seconds

Push-Ups (on knees if needed): 20 seconds
Rest: 10 seconds

REPEAT 4X

Round 2
(alternate moves)

Arm Circles: 20 seconds
Rest: 10 seconds

Calf Raises: 20 seconds
Rest: 10 seconds

REPEAT 4X

Round 3
(alternate moves)

Air Squat: 20 seconds
Rest: 10 seconds

Tricep Dips: 20 seconds
Rest: 10 seconds

REPEAT 4X


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)

Plank:  30-40 seconds, on knees if needed

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 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.

DIRECTIONS: DROP SETS

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

LEGS

Front Squat:

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

Calf Raises:

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

Narrow Stance Squat with Dumbbells (focus on quads):

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

CHEST

Dumbbell Bench Press:
1 set of 8 reps | 1 set of 10 reps | 1 set of 12 reps

Dumbbell Fly:

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

SHOULDERS

Arm Circles:

30 seconds small circles | 30 seconds medium circles | 30 seconds large circles

Lateral Raises with Pulse: 2 sets of 15 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

Push-Ups (on knees if needed): 1 set of 10 reps

DIRECTIONS: DROP SETS

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

BACK

Bent Over Row:

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

Straight Arm Lat Pull Down:

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

Bent-Over Reverse Fly:

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

TRICEPS

Tricep Row Kickback:

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

Tricep Overhead Extension:

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

BICEPS

Seated Bicep Curl:

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

Hammer Curl:

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

CORE

Bird Dog: 3 sets of 8 reps

Plank: 30 seconds (on knees if needed)

5 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

 

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.

DIRECTIONS: DROP SETS

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

LEGS

Lunges with Weights (static):

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

Plie Squat:

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

Dumbbell Thrusters:

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

Dumbbell Skier Swings:

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

FINISHERS

Banded Zombie Walk: 3 sets of 10 reps per leg

Banded Side Steps: 3 sets of 10 reps per leg

Banded Clamshells: 3 sets of 10 reps per leg

5 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • 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