DAY 1

Low Carb + HIIT

 

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

HIIT Circuits

Do each move for 30 seconds before moving on. Rest as needed. Purpose is to work maximum effort during the 30 seconds and rest as needed during each circuit.

Circuit One

High Knees

Mountain Climbers with a Twist

Jumping Jacks

Plank Shoulder Tap

Circuit Two

In and Outs

Jump Squat

Push-Ups

Side Lateral Raise

Circuit Three

Cheek to Cheek

Jump Lunges

Moguls

Toe Taps

Circuit Four

Forearm Push Ups

Star Squat Jumps

Mountain Climbers

Wall Sit with Military Press

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.

AB CIRCUIT

Russian Twists (optional add medicine ball): 2 sets of 20 twists (20 on each side)

Plank Shoulder Tap: 2 sets of 10 reps

Flutter Kicks: 2 sets of 10 reps per leg

Leg lifts: 2 sets of 10 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 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: STRAIGHT SINGLE SETS

Do a set of one exercise, rest, repeat. Complete all sets of one exercise before moving on to next exercise.

LEGS

Reverse Lunge with Dumbbell Pass Through: 2 sets of 12 reps per leg

Curtsy Lunge with weight: 2 sets of 10 reps per leg

Dumbbell Thrusters: 4 sets of 12-15 reps

Calf Raises: 4 sets of 12-15 reps

Dumbbell Deadlift: 2 sets of 10 reps

Jump Squat with Weight: 2 sets of 10 reps

CHEST

Dumbbell Bench Press: 2 sets of 10 reps

Dumbbell Fly: 2 sets of 10 reps

Dumbbell Pullover: 2 sets of 10 reps

SHOULDERS

Front Plate Raise: 2 sets of 10 reps

Military Press: 2 sets of 10 reps

Side Lateral Raise: 2 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 4

Regular Macro + Strength Training

WARM-UP

Air Squat: 10 reps

Leg Swings forward backward: 10 reps per leg

Leg Swings Side to Side: 10 reps per leg

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: STRAIGHT SINGLE SETS

Do a set of one exercise, rest, repeat. Complete all sets of one exercise before moving on to next exercise.

BACK

Pull ups or Push-Ups if n/a: 2 sets of 12 reps - warm up

Dumbbell High pulls 4 sets of 15 reps

Bent Over Row: 4 sets of 15 reps

Dumbbell Seated Row: 4 sets of 15 reps

Bent-Over Reverse Fly: 4 sets of 15 reps

BICEPS

Bicep Curl: 3 sets of 10 reps

Hammer Curl: 3 sets of 10 reps

Hanging Bicep Curl with Pullback: 3 sets of 10 reps

TRICEPS

Tricep Kickback: 3 sets of 15 reps

Tricep Dips: 3 sets of 15 reps

CORE

Plank Shoulder Tap: 3 sets of 12 reps

Leg Levers: 3 sets of 10 reps

Russian Twists (medicine ball optional): 3 sets of 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

  • Consider a trip to the sauna

  • 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


 
 

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 (2 ROUNDS)

Wall Sit: 1 minute

Plank: 1 minute

Moguls: 1 minute

DIRECTIONS: STRAIGHT SINGLE SETS

Do a set of one exercise, rest, repeat. Complete all sets of one exercise before moving on to next exercise.

LEGS

Step Up with Lunge at Bottom : 2 sets of 12 reps per leg

Goblet Squat: 3 sets of 10-12 reps

Romanian Deadlift (dumbbells): 2 sets of 15 reps (heavy)

Reverse lunge with weight at chest: 3 sets of 15 reps per leg

Plie Squat: 3 sets of 10-12 reps

Banded Clamshells: 4 sets of 15 reps per leg

Kettlebell Swings: 4 sets of 15 reps

FINISHERS

Curtsy Lunge: 40 reps per leg

Scissor Step Ups: 40 reps per leg

Jump Squat: 40 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 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