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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

 

WARM-UP

3 - 5 minutes

1 minute: March/Jog in place: first knees to hip height for 10 seconds alternating heels to butt for 10 seconds and repeat until both sides of the legs are warm.

Slow tempo Air Squat to warm the hips: 5-10 reps

Shoulder rolls: both directions

Push-Ups on the knees: 5-10 reps

HIIT

Complete each exercise for 30 seconds and then allow for a 30 rest before the next exercise.

180 Squat Jump or basic Jump Squat

Burpees (to push yourself try 1 arm and alternate arms)

Side to Side Shuffle

Push-Ups

Jump Lunges

X Jacks

Mountain Climbers on Steroids

Toe Taps

Plank Shoulder Tap

High Knees

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

Regular Macro + Active Recovery

MERRY CHRISTMAS!

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


 
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DAY 3

Regular Macro Day + Strength Training

 

WARM-UP: 5 minutes

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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for sets that are 8-10 reps, then decrease weight for AMRAP set.

See full directions and purpose here

LEGS

Dumbbell Squat

2 sets of 8-10 | 1 set of AMRAP

Goblet Squat with a Pulse

3 sets of 8-10 | 1 set of AMRAP

Calf Raises

3 sets of 8-10 | 1 set of AMRAP

Dumbbell Deadlift

3 sets of 8-10 | 1 set of AMRAP

Bulgarian Split Squat (per leg)

2 sets of 8-10 | 1 set of AMRAP

CHEST

Dumbbell Bench Press

2 sets of 8-10 | 1 set of AMRAP

Dumbbell Pullover

2 sets of 8-10 | 1 set of AMRAP

SHOULDERS

Arm Circles

30 seconds small circles | 30 seconds medium circles | 30 seconds large circles

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

 

WARM-UP

Shoulder Rolls

Pull-Ups (Assisted if needed) or Push-Ups if n/a: 2 sets of 10 reps

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for sets that are 8-10 reps, then decrease weight for AMRAP set.

See full directions and purpose here

BACK

Assisted Pull-Ups or Push-Ups if n/a

2 sets of 10 reps - warm up

Straight Arm Lat Pulldown

3 sets of 8-10 | 1 set of AMRAP

Bent-Over Reverse Fly

3 sets of 8-10 | 1 set of AMRAP

Dumbbell Seated Row

2 sets of 8-10 | 1 set of AMRAP

Dumbbell High pulls

2 sets of 8-10 | 1 set of AMRAP

BICEPS

Hammer Curl

2 sets of 8-10 | 1 set of AMRAP

Bicep Curl

2 sets of 8-10 | 1 set of AMRAP

TRICEPS

Tricep Kickback

2 sets of 8-10 | 1 set of AMRAP

Tricep Dips

2 sets of 8-10 | 1 set of AMRAP

CORE

Mountain Climbers with a Twist: 2 sets of 20 reps

Flutter Kicks: 2 sets of 20 reps

Leg lifts: 4 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

Low Carb + Sprints

Warm Up: 5 Minutes

Walk 2-3 minutes

Standing Hamstring Stretch: 15 seconds per leg

Standing Calf Stretch: 15 seconds per leg

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

Plank Shoulder Tap: 2 sets of 10 reps

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg Raise: 4 sets of 10 reps

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).

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 6

Regular Macro Day + Leg Day

 

WARM UP: 5 minutes

Air Squat 10 reps

Leg Swings forward backward: 10 reps per leg

Leg Swings Side to Side: 10 reps per leg

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for sets that are 8-10 reps, then decrease weight for AMRAP set.

See full directions and purpose here

LEGS

Walking Lunges with Weights

2 sets of 12 reps per leg- warm up

Dumbbell Thrusters

3 sets of 8-10 | 1 set of AMRAP

Calf Raises

3 sets of 8-10 | 1 set of AMRAP

Front Squat

3 sets of 8-10 | 1 set of AMRAP

Romanian Deadlift (Dumbbells or Smith Machine)

3 sets of 8-10 | 1 set of AMRAP

Single Leg Step Ups (with weight)

3 sets of 8-10 | 1 set of AMRAP

Hip Thrusters (with weight)

3 sets of 8-10 | 1 set of AMRAP

FINISHERS

Box Jumps: 10 reps

Jump Squat: 20 reps

Mountain Climbers on Steroids: 20 reps

Hip Bridge: 20 reps

5 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

 

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