DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT

Start with 10 of each move, then 9, then 8, all the way down to 2. On the last set, do 10 of each move again.
(10, 9, 8, 7, 6, 5, 4, 3, 2, 10)

(Example: 10 Criss Cross Squats, Rest 10 seconds, 10 Burpees , Rest 10 seconds, etc..)

Criss Cross Squats

Rest 10 seconds

Burpees

Rest 10 seconds

High Knees (per side)

Rest 10 seconds

In and Outs

Rest 10 seconds

Dumbbell Thrusters

Rest 10 seconds

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 + Strength Training

 

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.

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

Dumbbell Squat

Kettlebell Romanian Deadlift

Plie Squat

CHEST & SHOULDERS

Dumbbell Close Grip Chest Press

Lying Dumbbell Fly (or on exercise ball)

Seated Side Lateral Raise

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 4

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.

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

Bent Over Row

Bent-Over Reverse Fly

Straight Arm Lat Pulldown

BICEPS

Standing Alternating Hammer Curl

TRICEPS

Lying Dumbbell Tricep Extensions

CORE

Dumbbell Plank Drag: 3 sets of 10 reps

Plate Crunch: 3 sets of 10 reps

Bird Dog: 3 sets of 10 reps

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.

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

Dumbbell Squat

Calf Raises

Plie Squat

Hip Thrusters (with plate or dumbbells on lap)

Dumbbell Deadlift

FINISHERS

Complete all three moves back to back and rest 90 seconds. Do Not Repeat.

Single Leg Glute Bridge with foot on Bench or ball: 10 reps each leg

Jump Lunges: 10 reps each leg

Goblet Squat with a Pulse: 12 reps

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

 

GUIDELINES

  • Consider a trip to the sauna

  • 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