DAY 1

Low Carb + Tabata

 

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

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata exercise before moving to the next round.

ROUND 1 (ALTERNATE MOVES)

Skaters

Dumbbell Thrusters

ROUND 2 (ALTERNATE MOVES)

Mountain Climbers on Steroids

Side Lateral Raise

ROUND 3 (ALTERNATE MOVES)

Plank with Jack

Reverse Lunge with Dumbbell Passthrough

ROUND 4 (ALTERNATE MOVES)

In and Outs

Dumbbell Skier Swings

ROUND 5 (ALTERNATE MOVES)

Curtsy Lunge

Man-Maker

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.

    • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 20 minutes.

OR

  • Box Jumps: 10 sets of 15 reps

    • Rest 30 sec between sets

CORE

Stomach Vacuum with a Twist: 20 reps

Flutter Kicks: 50 reps

Leg Raise: 20 reps

Repeat 2x

20 minutes 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.

STRETCHING

DIRECTIONS: PYRAMID

1 set of 8 reps , 1 set of 12 reps, 1 set of 15 reps, 1 set of 12, 1 set of 8 reps

Start with a heavy weight and decrease as each set of repetitions increase THEN increase the weight as the repetitions in the set decrease.

You will ONLY complete 5 sets of each exercise.

LEGS

Leg Press

Calf Raises on Leg Press

Barbell Romanian Deadlift

CHEST & SHOULDERS

Barbell Bench Press (Flat Bench)

Flat Bench Dumbbell Fly

Upright Row

__

Straight Arm Pulldown with Dumbbell: 3 sets of 15 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 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.

Assisted Pull-Ups/Pull-Ups: 10 reps for 2 sets

DIRECTIONS: PYRAMID

1 set of 8 reps , 1 set of 12 reps, 1 set of 15 reps, 1 set of 12, 1 set of 8 reps

Start with a heavy weight and decrease as each set of repetitions increase THEN increase the weight as the repetitions in the set decrease.

You will ONLY complete 5 sets of each exercise.

BACK

Seated Row

Wide Grip Lat Pulldown

Straight Arm Pulldown

BICEPS

Preacher Curls with Dumbbells

TRICEPS

Tricep Pushdown

CORE

Plank with Row with a close grip Push Up: 10 reps per arm

Cheek to Cheek: 10 reps per side

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.

  • Or Yoga


 
 

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:

Air Squat: 20 reps

Curtsy Lunge: 12 reps per leg

Wall Sit: 1 minute

DIRECTIONS: PYRAMID

1 set of 8 reps , 1 set of 12 reps, 1 set of 15 reps, 1 set of 12, 1 set of 8 reps

Start with a heavy weight and decrease as each set of repetitions increase THEN increase the weight as the repetitions in the set decrease.

You will ONLY complete 5 sets of each exercise.

LEGS

Smith Machine Back Squat

Plie Squat

Barbell Romanian Deadlift

Walking Lunges with Weights

Finishers

Complete all three moves back to back and rest 60 secs. Repeat 1 more time (2 rounds total)

Stability Ball hamstring Curl: 12 reps

Jump Squat (hold at the bottom for 3 sec): 10 reps

Bulgarian Split Squat: 40 seconds per leg (no weight)

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.

  • 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