DAY 1

Low Carb + HIIT

 

WARM-UP

3 - 5 minutes

1 minute: March/Jog in place: first knees to hip height for 10 seconds alternating heels to butt for 10 seconds and repeat until both sides of the legs are warm.

Slow tempo Air Squat to warm the hips: 5-10 reps

Shoulder rolls: both directions

Push-Ups on the knees: 5-10 reps

HIIT CIRCUIT

Jog 30 seconds

15 Hot Feet with pencil jumps

Jog 30 seconds

20 Man-Maker

Jog 30 seconds

25 Jump Squat

Jog 30 seconds

30 Moguls

REPEAT 3X TOTAL

10-20 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

WARM-UP

5 Minute Walking warm up

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 sec each side

Leg Swings - Forward/Backward

Leg Swings -Side to Side

Standing Hamstring Stretch: 15 seconds per leg

Standing Calf Stretch: 15 seconds per leg

SPRINTS

  • Box Jumps: 5 sets of 10 (start with a  small step and work up to a higher box).

  • 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

Plank: 60 seconds

Leg Raise or Bird Dog: 10 reps per side

REPEAT 2X

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).


 
 

DAY 3

Regular Macro + Strength Training

 

WARM-UP

Air Squat: 10 reps

Leg Swings forward backward: 10 reps per leg

Leg Swings Side to Side: 10 reps per leg

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: Straight single sets

Do a set of one exercise, rest, repeat. Complete all sets of one exercise before moving on to next exercise.

LEGS

Reverse Lunge with Weight at chest: 2 sets of 12 reps (per leg)

Romanian Deadlift : 3 sets of 12 reps

Leg Press: 3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

Leg Extensions: 2 sets of 10 reps

Dumbbell Thrusters: 2 sets of 10 reps

CHEST

Flat Bench Dumbbell Bench Press: 3 sets of 10 reps

Incline Dumbbell Fly: 3 sets of 10 reps

SHOULDERS

Front Plate Raise: 2 sets of 12 reps

Side Lateral Raise: 2 sets of 12 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

 

WARM-UP: 5 minutes

Shoulder Rolls

Pull-Ups (Assisted if needed) or Push-Ups if n/a: 2 sets of 10 reps

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: Straight single sets

Do a set of one exercise, rest, repeat. Complete all sets of one exercise before moving on to next exercise.

BACK

Assisted Pull-Ups : 3 sets of 10 reps

Seated Row: 2 sets of 12 reps

Wide Grip Lat Pulldown: 2 sets of 12 reps

Bent-Over Reverse Fly: 2 sets of 12 reps

Face Pull: 2 sets of 12 reps

BICEPS

Bicep Curl with Bar: 3 sets of 10 reps (lift heavy)

Seated Bicep Curl : 2 sets of 20 reps (light weight)

TRICEPS

Tricep Overhead Extension: 3 sets of 10 reps

Tricep Pushdown: 2 sets of 20 reps (lighter weight)

CORE

Ab Bicycles: 3 sets of 10 reps per side

Leg Raise 2 sets of 10


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 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

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.

WARM UP (2 ROUNDS)

Wall Sit: 1 minute

Plank: 1 minute

Butt Kicks: 1 minute

DIRECTIONS: Straight single sets

Do a set of one exercise, rest, repeat. Complete all sets of one exercise before moving on to next exercise.

LEGS

Dumbbell Thrusters: 3 sets of 12 reps

Leg Press: 3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

Barbell Back Squat: 3 sets of 12 reps

Dumbbell Deadlift: 3 sets of 10 reps

Kickback Glute Machine: 4 sets of 15 reps

Bulgarian Split Squat: 2 sets of 10 reps per leg

FINISHERS

Plie Squat Jump: 30 reps

Jump Lunges: 30 reps per leg

Scissor Jumps: 30 reps

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

Shoulder Rolls