DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA CIRCUITS

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.

Dumbbell Thrusters

In and Outs

Forearm Push Ups

Calf Raises

Dumbbell Skier Swings

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.

NO LOW INTENSITY CARDIO


 
 

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.

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise. This equal 1 set. Rest 60 sec between sets

COMBINED SET 1

Walking Lunges: 1 set of 12 reps (per leg)

Push-Ups: 10 reps

Repeat for 3 sets total

COMBINED SET 2

Dumbbell Deadlift: 1 set of 12 reps

Dumbbell Fly: 1 set of 12 reps

Repeat for 4 Sets total

SHOULDERS

Lateral Raise Combo: 3 sets of 5 reps

Lying Incline bench, seated upright, standing (equals 1 rep)

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


 
 

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.

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.

This equals 1 set. Rest 60 sec between sets

WARM UP

Dumbbell Seated Row: 2 sets of 20 second reps

COMBINED SET 1

Bent Over Row: 1 set of 10-12 reps

Dumbbell Fly: 1 set of 10-12 reps

Repeat for 3 sets total

COMBINED SET 2

Bicep Curl: 1 set of 10-12 reps

Lateral Pulldown with Dumbbells or Band: 1 sets of 10-12 reps

Repeat for 3 sets total

CORE

Cable Palloff with Band: 2 sets of 10-12 reps

Side Plank: 2 sets of 20 seconds (per side)

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.

  • 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.

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise. This equal 1 set. Rest 60 sec between sets

WARM UP

Wall sit: 1 minute

Air Squat: 1 minute

COMBINED SET 1

Front Squat: 1 set of 10-12 reps

Kettlebell Swings: 1 set of 10-12 reps

Repeat for 3 sets total

COMBINED SET 2

Dumbbell Deadlift: 1 set of 10-12 reps

Calf Raises: 1 set of 10-12 reps

Repeat for 3 sets total

COMBINED SET 3

Curtsy Lunge with weight: 1 set of 10-12 reps (per leg)

Goblet Squat with a Pulse: 20 reps

Repeat for 3 sets total

FINISHERS

Double Jack Push Ups: 1 minute

Plank Shoulder Tap: 1 minute

5 - 10 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