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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + HIIT

 

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

STRETCHING

EMOM + CIRCUITS

For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. The faster you go, the longer you have to rest. Repeat for 10 minutes before moving to next circuit.

EMOM Circuit 1:

8 Air Squat

6 Push-Ups

4 Lunges (static)

Repeat for 6-8 minutes

 

Circuit 2:

10 Front Plate Raise

10 Calf Raises

 

EMOM Circuit 3

8 Air Squat

6 Push-Ups

4 Lunges (static)

Repeat for 6-8 minutes

 

Repeat Circuit 2

10 Front Plate Raise

10 Calf Raises

5 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


 
 

DAY 2

Low Carb + Sprints 

 

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

STRETCHING

SPrint intervals

  • 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.

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).


 
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DAY 3

Regular Macro Day + Strength Training

 

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. 

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

LEGS

Walking Lunges with Weights: 2 sets of 12 reps per leg  - warm up

TRIPLE DROP SETS (LEGS/CHEST/SHOULDERS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15).This is ONE FULL SET. Repeat for listed amount of FULL SETS.

1 Full Set:

Goblet Squat +

10 Dumbbell Deadlift after one full set

1 Full Set:

Squat (Dumbbells, Kettlebell, short bar or Squat Rack)

CHEST

1 Full Set:

Dumbbell Bench Press +

10 reps Dumbbell Fly after one full set (lighter weight if needed for proper form)

SHOULDERS

1 Full Set:

Military Press +

5 reps Single arm  Front Plate Raise + 5 Single arm Side Lateral Raise (equals 1 rep, per side) after full set

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
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DAY 4

Regular Macro Day + Strength Training

 

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

15 reps Push-Ups if N/A - warm up

TRIPLE DROP SETS (BACK/TRICEPS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15).This is ONE FULL SET. Repeat for listed amount of FULL SETS.

1 Full Set:

Bent Over Row (both arms at same time is okay!)+

10 reps Bent-Over Reverse Fly after full set

1 Full Set

Dumbbell High pulls +

8-10 reps Face Pull  after  full set

TRICEPS

1 Full Set:

Tricep Overhead Extension +

15 reps Tricep Dips

BICEPS

Stand with bar or dumbbells in hands. First 7 reps will be from arms extended, bringing half way up so arm makes 90 angle. Next 7 reps will start with weight at shoulders, bringing down so arms are at 90 angle. Last 7 reps will be full range, from bottom (arms all the way extended) to shoulder with weight. Perform 1-3 sets depending on time (7 +7 + 7 = 1 set) .

“21’s” using a Short Bar (or Dumbbells)

Bicep Curl:

7 Bottom Half

7 Top Half

7 Full Range

ABS

Elbow Plank Hold: 1-5 sets of 1 minute holds

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 5

Low Macro Day + 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.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • Or Yoga

 
 

DAY 6

Regular Macro Day + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP 2 ROUNDS

Walking Lunges with Weights: 2 sets of 10 reps per leg 

LEGS

1 set of:

10 reps Step ups with weight +

10 reps Dumbbell Deadlift at the Bottom (after 10 Step Ups)

TRIPLE DROP SETS (LEGS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15).This is ONE FULL SET. Repeat for listed amount of FULL SETS.

1 Full Set:

Front Squat +

10 reps Calf Raises after  full set

1 Full Set:

Leg Curl with Weight (or Ball)+

15 reps Kettlebell Swings after full set

FINISHERS 2 ROUNDS

Curtsy Lunge with weight: 1 minute

Dumbbell Skier Swings: 1 minute

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

DAY 7

Low Macro Day + 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