⚠️

Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
Bike@4x.png
 

DAY 1

Low Carb + HIIT

 

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

Air Squat: 20 reps

Push-Ups on the knees: 5-10 reps

DIRTY DOZEN

Complete these 12 moves 12 times each and then repeat circuit twice  

Butt Kicks

Jump Squat

High knees

Curtsy Lunge

Side Lunge to Squat

In and Outs

Dumbbell Thrusters

Mountain climbers

Star Jump

Plank with Row

Toe Taps

Jump Lunges

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. If you are close to a track, sprint the straights and jog the curves. 

CORE

Russian Twists: 2 sets of 20 reps per side

Leg Raise: 4 sets of 10 reps

Plank: 2 sets of 1 minute

15 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


 
Two Weights Icon@4x.png
 

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.

Shoulder rolls both directions

Push-Ups on the knees: 10 reps

DIRECTIONS: COMBINED SETS

Complete 12 reps of one exercise and then move on to exercise number two. Complete 12 reps of the second exercise and then rest 30 seconds and repeat the combined set for a total of 3-4 times.

LEGS

Dumbbell Squat or Barbell Squat: 1 set of 12 reps

Romanian Deadlift: 1 set of 12 reps

Repeat for a total of 3 times

___

Lunges with Weights (static): 1 set of 12 reps each side

Curtsy Lunge: 1 set of 12 reps each side

Repeat for a total of 3 times

CHEST

Dumbbell Bench Press: 1 set of 12 reps

Dumbbell Fly: 1 set of 12 reps

Repeat for a total of 4 times

SHOULDERS

Dumbbell Upright Row: 1 set f 12 reps

Side Lateral Raise: 1 set of 12 reps

Front Raise: 1 set of 12 reps

Repeat for a total of 3 times

5 MINUTES OF LOW INTENSITY CARDIO

STRETCHING

Please reference bottom of page for stretching routine


 
Flex@4x.png
 

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.

Shoulder Rolls

Man-Maker: 15 reps

DIRECTIONS: COMBINED SETS

Complete 12 reps of one exercise and then move on to exercise number two. Complete 12 reps of the second exercise and then rest 30 seconds and repeat the combined set for a total of 3-4 times.

BACK

Bent Over Row: 1 set of 12 reps

Wide Grip Lat Pulldown: 1 set of 12 reps

Repeat for a total of 3 times
___

Face Pull: 1 set of 12 reps

Straight Arm Pulldown: 1 set of 12 reps

Repeat for a total of 3 times

ARMS

DIRECTIONS: Pyramid

Begin with light weight and increase weight each set until your 4th set begin decreasing weight again each set until

you are back to what you started with

Bicep Curl:

1 set of 15 | 1 set of 10 | 1 set of 5 | 1 set of 10 | 1 set of 15

Tricep Pushdown:

1 set of 15 | 1 set of 10 | 1 set of 5 | 1 set of 10 | 1 set of 15

CORE

Plank: 2 sets of 1 minute

Bird Dog: 2 sets of 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/Pilates

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: 25 reps

STRETCHING

LEGS:

Perform each exercise for a total of recommended sets. Lift heavy without compromising form.

Leg Press: 4 sets of 10 reps

Calf Raises on Leg Press: 4 sets of 10 reps

Dumbbell Sumo Squat: 4 sets of 10 reps

Romanian Deadlift: 4 sets of 10 reps

Leg Curl: 4 sets of 10 reps

Leg Extension: 4 sets of 10 reps

Abductor Machine: 4 sets of 10 reps

Adductor Machine: 4 sets of 10 reps

FINISHERS

1 minute each

Plie Squat Jump

Frog Jumps

Jump Lunges

Moguls

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/Pilates

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