DAY 1

Low Carb + Tabata

 

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

STRETCHING

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 before moving to the next round.

Dumbbell Skier Swings

High Knee march

10 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

Dead Bug: 10 reps per side

Bird Dog: 10 reps 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 + 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.

Use chair and stand up (squat): 10 reps

Legs

Side Lunge to Squat: 10 reps each side

Banded Side Steps: 10 steps each side

Dumbbell Squat: 10 reps (use light weight)

Chest & Shoulders

Vertical Chest Press: 10 reps

Dumbbell Fly: 10 reps

Dumbbell Upright Row: 10 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 + 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

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

BACK

Lat Pulldown with Resistance Band : 10 reps

Band Pull Aparts: 10 reps

Bent Over Row: 10 reps

Push-Ups: 10 reps (on knees or use wall in needed)

Biceps

Seated Hammer Curl: 10 reps

Triceps

Seated Tricep Overhead Extension: 10 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

 

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

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

Air Squat: 10 reps

Calf Raises: 10 reps

Dumbbell Squat: 10 reps

Finishers

Wall Sit: 30 seconds

Side Lunge (no squat): 30 seconds

Step Ups on low platform: 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

  • 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

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