DAY 1

Low Carb + HIIT

 

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

HIIT

Complete 15 reps of each move, rest for 2 minutes and then repeat the circuit.

Circuit 1:

Arm Circles

Air Squat

Calf Raises

Rest 2:00

Repeat

Circuit 2:

Tricep Dips

Ab Bicycles

Plank (15 seconds)

Rest 2:00

Repeat

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

  • Walk briskly on the elliptical, treadmill, or track.

    • “Fast” 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 15 minutes.

CORE

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

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.

LEGS

Side Lunge to Squat: 1 set of 10 reps per side

Banded Side Steps: 1 set of 10 reps per side

Dumbbell Deadlift: 1 set of 10 reps

Calf Raises: 1 set of 10 reps

CHEST and SHOULDERS

Dumbbell Bench Press: 1 set of 10 reps

Dumbbell Fly: 1 set of 10 reps

Dumbbell Upright Row: 1 set of 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.

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

BACK

Lat Pulldown with Resistance Band (seated): 1 set of 10 reps

Band Pull Aparts: 1 set of 10 reps

Bent Over Row (hand on table): 1 sets of 10 reps

BICEPS

Hammer Curl: 1 set of 10 reps

TRICEPS

Tricep Overhead Extension (seated): 1 set of 10 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

  • Consider a trip to the sauna

  • 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


 
 

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

Air Squat (hold weight if needed): 1 set of 10

Calf Raises: 1 set of 10

Banded Clamshells: 1 sets of 10 reps per leg

FINISHERS

Wall Sit: 30 seconds

Fire Hydrant: 30 seconds per side

Step Ups (on low platform step): 30 seconds

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.

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

  • 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