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


 
 
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DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

Perform each circuit as directed. Complete for 2 rounds total.

Circuit 1

10 reps each

Dumbbell Thrusters

Side Lateral Raise

Goblet Squat with a Pulse

Overhead single, single double

Circuit 2

30 seconds each

X Jacks

Jump Lunges

In and Outs

Forearm Push Ups

Circuit 3

10 reps each

Burpees

Front Plate Raise

Tricep Dips

Man-Maker

Circuit 4

30 seconds each

Criss Cross Squats

Plank with Row

Plie Squat Jump

Wall sit with weight

Repeat

5 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)


 
 

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. 

10 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).


 
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DAY 3

Regular Macro Day + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

LEGS

Goblet Squat: 4 sets of 12-15 reps

Bulgarian Split Squat: 3 sets of 12-15 reps (per leg)

Calf Raises: 4 sets of 12-15 reps

CHEST

Dumbbell Bench Press: 4 sets of 12-15 reps

Dumbbell Fly: 4 sets of 12-15 reps

SHOULDERS

10-to-1’s

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


 
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DAY 4

Regular Macro Day + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Pull-Ups (Or Push-Ups if n/a): 4 sets of 12-15 reps

Bent Over Row: 4 sets of 12-15 reps

Bent-Over Reverse Fly: 4 sets of 12-15 reps

BICEPS

Bicep Curl: 4 sets of 12-15 reps

Hammer Curl: 4 sets of 12-15 reps

TRICEPS

Tricep Kickback: 4 sets of 12-15 reps

Tricep Dips: 4 sets of 12-15 reps

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


 
 

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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • Or Yoga


 
 

DAY 6

Regular Macro Day + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP

Wall sit: 1 minute

In and Outs: 1 minute

Jump Squat: 1 minute

LEGS

Goblet Squat with a Pulse: 4 sets of 12-15 reps

Single Leg Glute Bridge: 3 sets of 12 reps (per leg)

Side Lunge to Squat: 3 sets of 12 reps (per leg/side)

Dumbbell Deadlift: 4 sets of 12-15 reps

Front Squat: 4 sets of 12-15 reps

Calf Raises: 4 sets of 12-15 reps

FINISHERS

Curtsy Lunge: 1 minute

Plie Squat Jump: 1 minute

Burpees: 1 minute

Moguls: 1 minute

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

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