DAY 1

Low Carb + Tabata

 

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

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. Finish each tabata exercise before moving to the next round.

ROUND 1 (ALTERNATE MOVES)

Skaters

Dumbbell Thrusters

ROUND 2 (ALTERNATE MOVES)

Mountain Climbers on Steroids

Side Lateral Raise

ROUND 3 (ALTERNATE MOVES)

Plank with Jack

Reverse Lunge with Dumbbell Passthrough

ROUND 4 (ALTERNATE MOVES)

In and Outs

Dumbbell Skier Swings

ROUND 5 (ALTERNATE MOVES)

Curtsy Lunge

Man-Maker

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.

OR

  • Box Jumps: 10 sets of 15 reps

    • Rest 30 sec between sets

CORE

Stomach Vacuum with a Twist: 20 reps

Flutter Kicks: 50 reps

Leg lifts: 20 reps

Repeat 2x

20 minutes 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.

STRETCHING

DIRECTIONS: pyramid SETS

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

Dumbbell Romanian Deadlift

CHEST & SHOULDERS

Vertical Chest Press

Dumbbell Fly

Upright Row

__

Straight Arm Pulldown with Dumbbell: 3 sets of 15 reps

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

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 10 reps

DIRECTIONS: pyramid SETS

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

Lat Pulldown with Resistance Band

Dumbbell High pulls

BICEPS

Preacher Curls with Dumbbells

TRICEPS

Tricep Overhead Extension

CORE

Plank with Row with a close grip Push Up: 10 reps per arm

Cheek to Cheek: 10 reps per side

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.

WARM UP:

Air Squat: 20 reps

Curtsy Lunge: 12 reps per leg

Wall Sit: 1 minute

DIRECTIONS: pyramid SETS

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

Goblet Squat

Plie Squat

Dumbbell Romanian Deadlift

Walking Lunges with Weights

FINISHERS

Complete all three moves back to back and rest 60 secs. Repeat 1 more time (2 rounds total)

Stability Ball hamstring Curl OR One-Legged Hip Bridge with Dumbbell: 12 reps

Jump Squat (hold at the bottom for 3 sec): 10 reps

Bulgarian Split Squat: 40 seconds per leg (no weight)

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 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

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