DAY 1

Low Carb + HIIT

 

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

STRETCHES

HIIT

Perform each exercise for 30 seconds

Calf Raises

Air Squat

March

Side Lunge to Squat

Arm Circles

Tricep Dips

Repeat for 2 rounds total

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 for 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): 10 twists per 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 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.

Arm Circles: 10 reps

Hip circles: 10 reps

Ankle circles: 10 reps

LEGS

Sit to Stand squat (from chair) OR Air Squat: 3 sets of 12

Single Leg Stand: 3 sets of 30 second holds each side

CHEST & SHOULDERS

Complete each move in full before moving to the next. Perform 3 sets of 15 reps for each exercise.

Go lighter weight so you can finish all reps

Dumbbell Bench Press

Dumbbell Fly

Seated Side Lateral Raise

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

DIRECTIONS: single SETS

Complete each move in full before moving to the next. Perform 2 sets of 15 reps for each exercise.

Go lighter weight so you can finish all reps

BACK

Underhand Dumbbell Row

Lat Pulldown with Resistance Band

Bent Over Row

BICEPS

Seated Bicep Curl

TRICEPS

Tricep Kickback

CORE

Bird Dog: 10 reps per side

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 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

 

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: SINGLE SETS

Complete each move in full before moving to the next. Perform 3 sets of 15 reps for each exercise.

Go lighter weight so you can finish all reps

LEGS

Front Squat (hold plate, DB or Bar)

Stiff-Legged/Straight Leg Deadlift

Calf Raises

Lunges with Weights (static)

FINISHERS

Kettlebell Swings: 50 reps

Air Squat: 50 reps

High Knees (low impact): 25 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

  • 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

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