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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

EMOM + CIRCUITS

For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. The faster you go, the longer you have to rest. Repeat for 10 minutes before moving to next circuit.

EMOM Circuit 1:

8 Burpees

6 Push-Ups

4 Lunges (static)

Repeat for 10 minutes

 

Circuit 2:

10 (per arm) Plank with Row

10 Dumbbell Thrusters

 

EMOM Circuit 3

8 Burpees

6 Push-Ups

4 Lunges (static)

Repeat for 10 minutes

 

 Circuit 4

10 (per arm) Plank with Row

10 Dumbbell Thrusters

 

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 + Sprint Interval Day

 

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. 

15 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

Walking Lunges with Weights: 2 sets of 12 reps per leg  - warm up

TRIPLE DROP SETS (LEGS/CHEST/SHOULDERS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15). This is ONE FULL SET. Repeat for listed amount of FULL SETS.

3 Full Sets:

Goblet Squat +

15 Dumbbell Deadlift after all full sets are completed 

3 Full Sets:

Squat with weight (Dumbbells, Kettlebell, short bar or Squat Rack)

20 Calf Raises after all  full sets are completed

CHEST

3 Full Sets:

Dumbbell Bench Press +

20 reps Dumbbell Fly after all full sets are completed (lighter weight if needed for proper form)

3 Full Sets (or to failure while maintaining technique):

Push-Ups (Optional: on knees is less challenging or feet more challenging elevated on a bench--pick height, a step or a flat bench works)

SHOULDERS

3 Full Sets:

Military Press +

10 reps Single arm Front Plate Raise + 10 Single arm Side Lateral Raise (equals 1 rep, per side) after all full sets are completed

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

20 reps Pull-Ups or Push-Ups if N/A - warm up

20 reps Plank with Row  - warm up

TRIPLE DROP SETS (BACK/TRICEPS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15). This is ONE FULL SET. Repeat for listed amount of FULL SETS.

3 Full Sets:

Bent Over Row (both arms at same time is okay!)+

20 reps Bent-Over Reverse Fly after all full sets are completed

3 Full Sets:

Dumbbell High pulls +

8-10 reps Man-Maker after all full sets are completed

TRICEPS

3 Full Sets:

Tricep Overhead Extension +

20 reps Tricep Dips after all full sets are completed

BICEPS

Stand with bar or dumbbells in hands. First 7 reps will be from arms extended, bringing half way up so arm makes 90 angle. Next 7 reps will start with weight at shoulders, bringing down so arms are at 90 angle. Last 7 reps will be full range, from bottom (arms all the way extended) to shoulder with weight. Perform 1-3 sets depending on time (7 +7 + 7 = 1 set) .

“21’s” using a Short Bar (or Dumbbells)

Bicep Curl:

7 Bottom Half

7 Top Half

7 Full Range

ABS

Elbow Plank Hold: 1-5 sets of 1 minute holds

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


 
 

DAY 5

Low Macro Day + 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 2 ROUNDS

Walking Lunges with Weights: 2 sets of 20 reps per leg

LEGS

2 sets of:

10 reps Step ups with weight +

10 reps Dumbbell Deadlift at the Bottom (after 10 Step Ups)

TRIPLE DROP SETS (LEGS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15). This is ONE FULL SET. Repeat for listed amount of FULL SETS.

3 Full Sets:

Front Squat +

20 reps Jump Squat after all  full sets are completed

3 Full Sets:

Leg Curl with Weight (or Ball) +

20 reps Kettlebell Swings after all full sets are completed

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Plank Alternating Leg Lifts: 3 sets of 10 reps per leg

FINISHERS 2 ROUNDS

Bulgarian Split Squat with Calf Raises (squat, then calf raise at top, repeat): 1 minute per leg

Jump Lunges: 1 minute

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

DAY 7

Low Macro Day + 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