DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT

Perform each circuit as directed

Circuit 1: 1 minute each exercise

Rockstar Jumps

X Jacks

Jump Squat

Rest 1 minute

Circuit 2: 1 minute each exercise

High Knees

Curtsy Lunge

Star Jump Squat

Rest 1 minute

Circuit 3: 1 minute each exercise

Forearm Push Ups

Dumbbell Thrusters

Skaters

Rest 1 minute

Circuit 4: 1 minute each exercise

Spider Plank

Side Lateral Raise

Man-Maker

Rest 1 minute

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.

CORE

Stomach vacuum with a twist: 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 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.

Warm up:

Air Squat: 10 reps

Push-Ups: 10 reps

directions: Single sets

Complete each move in full before moving to the next. Perform 4 sets of 15 reps for each exercise.

Go lighter weight so you can finish all reps

LEGS

Goblet Squat with a Pulse

Static Lunge (per leg)

Leg Extension

Leg Curl

CHEST & SHOULDERS

Dumbbell Bench Press

Dumbbell Fly

Front Raise/Side Lateral Raise Combination*

(front raise first, then side raise = 1 rep*)

Military Press

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

Warm up:

Chin-Ups: 10 reps

Push-Ups: 10 reps

directions: Single sets

Complete each move in full before moving to the next. Perform 4 sets of 15 reps for each exercise.

Go lighter weight so you can finish all reps

BACK

Hang Cleans

Short Bar Underhand Grip Bentover Row

Wide Grip Lat Pulldown

Face Pull

BICEPS

Bicep Curl with Bar

Preacher Curls

TRICEPS

Close Grip Push-Ups

Cable Tricep Kickback

CORE

Rolling Plank to Side Plank: 30 seconds each way

Bird Dog: 10 reps each side

Stomach Vacuums with a Twist: 20 reps

5 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

 

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.

DIRECTIONS: SINGLE SETS

Complete each move in full before moving to the next. Perform 3 sets of 15 reps for each exercise.

Go lighter weight so you can finish all reps

LEGS

Air Squat

Walking Lunges

Side Lunge to Squat

Goblet Squat

Plie Squat

Curtsy Lunge

Dumbbell Thrusters

FINISHERS

Kettlebell Swings: 20 reps

Jump Squat: 20 reps

Scissor Jumps: 20 reps

Mountain Climbers on Steroids: 25 reps

5 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

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