DAY 1

Low Carb + Tabata

 

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

STRETCHING

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 per exercise. Alternate between each of the two moves per circuit.

CIRCUIT 1 (Alternate moves)

Jump Squat (20 seconds on / 10 seconds rest)

Mountain Climbers on Steroids (20 seconds on / 10 seconds rest)

Repeat 4 times

CIRCUIT 2 (Alternate moves)

Skaters/ Lateral Leaps (20 seconds on / 10 seconds rest)

In and Outs (20 seconds on / 10 seconds rest)

Repeat 4 times

CIRCUIT 3 (Alternate moves)

Star Jump Squat (20 seconds on / 10 seconds rest

Toe Taps (20 seconds on / 10 seconds rest

Repeat 4 times

CIRCUIT 4 (Alternate moves)

Plie Squat Jump (20 seconds on / 10 seconds rest)

Push-Ups (20 seconds on / 10 seconds rest)

Repeat 4 times

CIRCUIT 5 (Alternate moves)

Scissor Jumps (20 seconds on / 10 seconds rest)

Tricep Dips (20 seconds on / 10 seconds rest)

Repeat 4 times

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: 5 minutes

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 seconds between sets

CORE

Stomach Vacuum with Twist: 20 reps

Flutter Kicks: 50 reps

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

Walking Lunges: 2 sets of 10 reps each leg

Air Squat: 2 sets of 20 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: SUPERSETS

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.

LEGS

SUPERSET 1

Reverse Lunge with Weight: 1 set of  12 reps per leg

Goblet Squat with a Pulse: 1 set of 12 reps

Repeat 3 times

SUPERSET 2

Side Lunge to Squat: 1 set of 12 reps each per leg

Straight Leg Deadlifts: 1 set of 12 reps  

Repeat 3 times

SUPERSET 3

Leg Extension: 1 set of 12 reps

Leg Curl: 1 set of 12 reps

Repeat 3 times

CHEST & SHOULDER

SUPERSET 1

Close Grip Dumbbell Chest Press: 1 set of 12 reps

Seated Arnold Press: 1 set of 12 reps

Repeat 3 times

SUPERSET 2

Dumbbell Fly:1 set of 12 reps

Upright Row: 1 set of 12 reps

Repeat 3 times

10-to-1’s

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

STRETCHING: 5 minutes

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

DIRECTIONS: SUPERSETS

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.

BACK

SUPERSET 1

Wide Grip Lat Pulldown: 1 set of 12 reps

Face Pull: 1 set of 12 reps

Repeat 4x

SUPERSET 2

Bent Over Wide Grip Row: 1 set of 12 reps

Seated Bent Over Reverse Flys: 1 set of 12 reps

Repeat 4x

-----

Push-Ups: 2 sets x 20

ARMs

SUPERSET 1

Barbell Bent Over Row: 20 reps ,15 reps ,12 reps ,8 reps

Incline Dumbbell Curl: 20 reps, 15 reps, 12 reps, 8 reps

Repeat 4 times increase weight and decreasing reps each set

SUPERSET 2

Tricep Pushdown: 20 reps ,15 reps ,12 reps ,8 reps

Tricep Dips: 12 reps

Repeat 4 times increase weight and decreasing reps each set

CORE

Bird Dog: 20 reps each side

Dumbbell Plank Drag: 10 reps each side

Repeat 2 times

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

STRETCHING: 5 minutes

Please reference bottom of page for stretching routine


 
 

DAY 5

Regular Macro + Active Recovery

 

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

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.

Air Squat: 1 set of 20 reps

Curtsy Lunge: 1 set of 12 reps each leg

Wall Sit: 1 minute

DIRECTIONS: SUPERSETS

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.

LEGS

SUPERSET 1

Barbell Back Squat or Smith Machine Back Squat: 1 set of 12 reps

Romanian Deadlift: 1 set of 12 reps

Repeat 4 times

SUPERSET 2

Leg Press: 1 set of 12 reps

Calf Raises on Leg Press: 1 set of 12 reps

Repeat 4 times

SUPERSET 3

Leg Extension: 1 set of 12 reps

Leg Curl: 1 set of 12 reps

Repeat 4 times

SUPERSET 4

Bulgarian Split Squat: 1 set of 12 reps per leg

Sumo Squat: 1 set of 12 reps

Repeat 4 times

FINISHERS

Single Leg Step Ups: 20 reps per leg

Plie Squat Jump: 20 reps

X Jacks: 10 reps

10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

STRETCHING: 5 minutes

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