DAY 1

Low Carb + Tabata

 

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

Shoulder rolls both directions.

Push-Ups on the knees: 5-10 reps

DIRECTIONS: TABATA ROUNDS

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 the two moves per circuit.

Circuit 1 (alternate moves)

Burpees (20 seconds on /10 seconds rest)

Skaters (20 seconds on /10 seconds rest)

Repeat 4 times

Circuit 2 (alternate moves)

Jump Lunges (20 seconds on /10 seconds rest)

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

Repeat 4 times
Circuit 3 (alternate moves)

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

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

Repeat 4 times

Circuit 4 (alternate moves)

Criss Cross Squats (20 seconds on /10 seconds rest)

In and Outs (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

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: 5 sets of 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 with Weights: 2 sets of 20 reps each leg

Walking Push ups: 2 sets of 8 reps

LEGS

Dumbbell Thrusters: 3 sets of 12 reps

Calf Raises: 3 sets of of 12 reps

Goblet Squat with a Pulse: 2 sets of 12 reps

Reverse Lunge with Dumbbell Passthrough: 3 sets of 8 reps per leg

Hip Bridge with Dumbbell: 3 sets of 12 reps

CHEST and shoulders

Dumbbell Press: 3 sets of 12 reps

Dumbbell Pullover 3 sets of 12 reps

Dumbbell Upright Row: 3 sets of 12 reps

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 8 reps

Spider-man Plank: 2 sets of 8 reps per side

BACK

Straight Arm Lat Pull Down: 3 sets of 12 reps

Bent Over Row: 3 sets of 12 reps

Seated Row: 3 sets of 12 reps

Seated Bent Over Fly: 3 sets of 12 reps

BICEPS

Seated Bicep Curl (alternate arms): 3 sets of 12 reps

Hammer Curl: 3 sets of 12 reps

TRICEPS

Tricep Push Ups: 3 sets of 12 reps

Tricep Overhead Extension (Cable or Dumbbell): 3 sets of 12 reps

CORE

Plank: 60 seconds

Bird Dog: 10 reps per side

Stomach Vacuum with a Twist: 20 reps

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

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.

WARM UP (2 ROUNDS)

Air Squat: 1 set of 20 reps

Curtsy Lunge: 1 set of 12 reps each leg

Wall Sit: 1 minute

LEGS

Dumbbell Squat: 4 sets of 10 reps

Lunges with Weights (static): 4 sets of 10 reps per leg

Dumbbell Deadlift: 4 sets of 10 reps

Calf Raises: 4 sets of 10 reps

Side Lunge to Squat: 2 sets of 10 reps per leg

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. Repeat for a total of 4 times.

Dumbbell Thrusters: 12 reps

Plie Squat Jump: 12 reps

Repeat 4x

FINISHERS

Kettlebell Swings: 25 reps

Jump Squat with Weight: 25 reps

Box Jumps OR Step ups: 12 reps (per leg)

Plank Shoulder Tap: 25 per side

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.

  • 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