DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Example: Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , etc..)

Jog 10 seconds

Jump Squat with Weight

Jog 10 seconds

Forearm Push Ups

Jog 10 seconds

Dumbbell Thrusters

Jog 10 seconds

In and Outs

Jog 10 seconds

X Jacks

Jog 10 seconds

Overhead single, single double

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

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.

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).


 
 

DAY 3

Regular Macro Day + Strength Training

 

5 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 few moves, as needed.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Curtsy Lunge with weight  (per leg):

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

Goblet Squat:

1 set of 20 | 1 set of 14 | 1 set of 8

Leg Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 14 | 1 set of 8

Dumbbell Deadlift:

1 set of 14 | 1 set of 10 | 1 set of 6

CHEST

Dumbbell Bench Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

SHOULDERS

Wall sit with Military Press:

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

Wall st with  Side Lateral Raise:

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

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


 
 

DAY 4

Regular Macro Day + Strength Training

 

5 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 few moves, as needed.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Pull-Ups (Push-Ups if n/a):

2 sets of 10 reps - warm up

Barbell Bent Over Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Reverse Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Wide Grip Lat Pulldown:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell High pulls:

1 set of 16 | 1 set of 12 | 1 set of 8

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 16 | 1 set of 12 | 1 set of 8

Hammer Curl:

1 set of 16 | 1 set of 12 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 16 | 1 set of 12 | 1 set of 8

Tricep Overhead Extension:

1 set of 16 | 1 set of 12 | 1 set of 8

HIIT FINISHER (1-2 ROUNDS):

You can substitute the sprints on row machine, bike, elliptical stair master or jump rope.

60 sec Sprint

20 In and Outs

20 Ab Bicycles (per side)

 

45 sec Sprint

15 Moguls

15 Cheek to Cheek (per side)

 

30 sec Sprint

10 Medicine Ball/Russian Twists (per side)

10 Leg Raise

 

20 sec Sprint

5 Man-Maker

5 Twist Crunches

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 few moves, as needed.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute Moguls

1 minute plank

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Walking Lunges with Weights(per leg):

2 sets of 12 reps - warm up

Leg Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 14 | 1 set of 8

Barbell Back Squat:

1 set of 20 | 1 set of 14 | 1 set of 8

Leg Extension:

1 set of 20 | 1 set of 14 | 1 set of 8

Reverse Lunge with Dumbbell Passthrough (per leg):

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

WORKING SUPER SETS

Perform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Extensions, 20 jump squats, rest, repeat)

Leg Curl (single leg): 2 sets of 12-15 reps (per leg)

Plie Squat Jump: 20 reps (after each above set)

FINISHERS 2 ROUNDS

Jump Squat: 1 minute

Jump Lunges: 1 minute

Toe Taps: 1 minute

5 - 10 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