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. Finish each tabata round before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest).

Round 1 (Alternate between moves)

Jump Squat: 20 seconds on/ 10 seconds rest

Dumbbell Thrusters: 20 seconds on/ 10 seconds rest

Round 2 (Alternate between moves)

Jump Lunges: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Round 3 (Alternate between moves)

Burpees: 20 seconds on/ 10 seconds rest

Moguls: 20 seconds on/ 10 seconds rest

Round 4 (Alternate between moves)

Star Jump Squat: 20 seconds on/ 10 seconds rest

Forearm Push Ups: 20 seconds on/ 10 seconds rest

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 equals 1 set. Rest 60 sec between sets.

COMBINED SET 1

Step Up with Lunge at Bottom: 1 set of 12 reps (per leg)

Push-Ups: 20 reps

Repeat for 4 sets total

COMBINED SET 2

Dumbbell Deadlift: 1 set of 12 reps

Nautilus Chest Fly OR Dumbbell Fly: 1 set of 12 reps

Repeat for 4 Sets total

COMBINED SET 3

Goblet Squat: 1 set of 12 reps

Tricep Push Up: 20 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

Wide Grip Cable Row: 2 sets of 30 second reps

COMBINED SET 1

Seated Row: 1 set of 10-12 reps

Bent-Over Reverse Fly: 1 set of 10-12 reps

Repeat for 4 sets total

COMBINED SET 2

Plank with Row: 1 set of 10-12 reps

Narrow Grip Lat Pulldown: 1 sets of 10-12 reps

Repeat for 4 sets total

COMBINED SET 3

Face Pull with Reverse Lunge: 1 set of 10-12 reps

Bicep Curl: 1 set of 10-12 reps (per arm)

Repeat for 4 sets total

CORE

Cable Palloff: 2 sets of 10-12 reps

Side Plank: 2 sets of 30 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

CORE

Plank: 30 seconds

Dead Bug: 10 reps

V Sit: 30 seconds

Rest 30 sec

Repeat for 5 times total 


 
 

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 equals 1 set. Rest 60 sec between sets.

WARM UP

Wall sit: 1 minute

In and Outs: 1 minute

Air Squat: 1 minute

COMBINED SET 1

Barbell Back Squat: 1 set of 10-12 reps

Jump Squat: 20 reps

Repeat for 4 sets total

COMBINED SET 2

Leg Press: 1 set of 10-12 reps

Calf Raises on leg press machine: 1 set of 10-12 reps

Repeat for 4 sets total

COMBINED SET 3

Single Leg  Leg Extension: 1 set of 10-12 reps (per leg)

Frog Leap: 20 reps

Repeat for 4 sets total

COMBINED SET 4

Goblet Squat with a Pulse: 1 set of 10-12 reps

Leg Curl: 1 set of 10-12 reps

Repeat for 4 sets total

FINISHERS

Box Jumps: 1 minute

Double Jack Push Ups: 1 minute

Burpees: 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