DAY 1

Low Carb + HIIT

 

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

HIIT Circuits

30 sec each move rest 2 minutes between each circuit

Circuit One

Butt Kicks

Mountain Climbers with a Twist

Criss Cross Squats

Plank and Jack your feet

Circuit 2

Man-Maker

Jump Lunges

Plank with Row

Side Lateral Raise

Circuit 3

Cheek to Cheek

Jump Squat

Spider-man Plank (bringing knee up to elbow)

Toe Taps

Circuit 4

Forearm Push Ups

Star Squat Jumps

High Knees

Military Press

Circuit 5

In and Outs

Plie Squat Jump

Mummy Kicks

Moguls

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

Hill repeats on treadmill:

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 20 minutes

CORE

Medicine Ball/Russian Twists: 50 reps

Plank Shoulder Tap: 50 reps

Flutter Kicks: 50

Leg Raise: 20 reps

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.

Walking Lunges: 2 sets 10 reps each leg

Push-Ups: 2 sets of 8 reps

LEGS

Leg Press: 3 sets of 12 reps

Calf Raises on Leg Press: 3 sets of 12 reps

Single Leg Dumbbell Romanian Deadlift:  3 sets of 12 reps each leg

Leg Extension: 3 sets of 12 reps

Leg Curl: 3 sets of 12 reps

Jump Squat: 2 sets of 20

CHEST: SUPERSET

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.

This equals 1 set. Rest 60 sec between sets.

Stability Ball (Flat Bench) Dumbbell Chest Press: 1 set of 12 reps

Dumbbell Pullover: 1 set of 12 reps

Repeat 4 times

SHOULDERS

Wall sit with Front Plate Raise: 3 sets of 12 reps

Seated Military Press: 3 sets of 12 reps

Seated Side Lateral Raise: 3 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

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.

Push-Ups: 2 sets of 12 reps

Pull-Ups: 2 sets of 12 reps

BACK

Seated Wide Grip Cable Row: 4 sets of 12 reps

Reverse (underhand) Grip Smith Machine Row: 4 sets of 12 reps

Seated Bent Over Rear Flys: 4 sets of 12 reps

ARM SUPERSETS

Seated Alternating Hammer Curl: 1 set of 12 reps

Tricep Overhead Extension: 1 set of 12 reps

Repeat 4 times

BICEPS & TRICEPS

Bicep 21’s with Dumbbells

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 3 times through.

Bicep Curl: 7 reps bottom half, 7 reps top half, 7 reps full range

Lying Dumbbell Tricep Extensions: 12 reps

Repeat 4 times

CORE

Plank: 60 seconds

Stomach Vacuum with Twist: 20 reps

Repeat 2 times

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

  • Consider a trip to the sauna

  • 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

 

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)

Air Squat: 20 reps

Curtsy Lunge: 12 reps each

Wall Sit: 1 minute

LEGS

Barbell or Smith Machine Back Squat:  4 sets of 12 reps

Leg Press: 4 sets of 12 reps

Calf Raises on Leg Press 4 sets of 12 reps

Romanian Deadlift: 4 sets of 12 reps

Barbell or Dumbbell Hip Thrusters (squeeze glutes at top and hold for 3 seconds): 4 sets of 12 reps

Abductor Machine: 2 sets of 12 reps

Adductor Machine: 2 sets of 12 reps

FINISHERS : BOOTY BUSTER

Single Leg Hip Bridge (foot elevated on a bench in front of you): 2 sets of 12 reps each leg

Banded Side Step: 2 sets of 20 steps each way

All Fours Fire Hydrants: 2 sets of 20 reps per leg

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