DAY 1

Low Carb + HIIT

 

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

STRETCHING

CIRCUIT ONE

2 rounds -10 reps per move

Side Lunge to Squat

Curtsy Lunge with weight

CIRCUIT TWO

Giant Set 30 sec each 2-3 rounds

Plie Squat

Tricep Dips

CIRCUIT THREE

2 rounds - 10 reps per move

Forearm Push Ups

Medicine Ball/Russian Twists

CIRCUIT FOUR

Giant set 30 seconds each 2-3 rounds

Reverse Lunge with Dumbbell Passthrough

Skaters


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.

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)

 


 
 

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

DIRECTIONS:

Perform the requested number of repetitions in order for the three exercises in each set.

Rest 90 seconds between each “Tri-set”

TRI SET 1

Plie Squat: 3 sets of 10-12 reps

Bulgarian Split Squat: 3 sets of  10-12 reps (per leg)

TRI SET 2

Seated Arnold Press: 3 sets of 6-8 reps

Dumbbell Thrusters: 3 sets of 10-12 reps

Dumbbell Bench Press 3 sets of 15 reps

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 the requested number of repetitions in order for the three exercises in each set.

Rest 90 seconds between each “Tri-set”

TRI SET 1

Lateral Pulldown with Dumbbells or Band: 2 sets of 6-8 reps

Dumbbell Seated Row: 3 sets of 10-12 reps

Face Pull with Reverse Lunge: 3 sets of 15 reps

TRI SET 2

Pull-Ups: 2 sets of 6-8 reps

Dumbbell High pulls: 3 sets of 10-12 reps

Bent-Over Reverse Fly: 2 sets of 15 reps

CORE

3 sets

Plank: 30 seconds

Dead Bug: 10 reps per side

Rest 30 sec

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  + 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

DIRECTIONS:

Perform the requested number of repetitions in order for the three exercises in each set.

Rest 90 seconds between each “Tri-set”

WARM UP

Wall sit: 30 seconds

Walking Lunges with Weights: 30 seconds

TRI SET 1

Hip Thrusters with dumbbell: 2 sets of 8 reps

Stiff Leg Deadlift: 3 sets of 10 reps

TRI SET 2

Banded Side Steps: 2 sets of 20 steps

Goblet Squat: 3 sets of 10 reps

Calf Raises: 3 sets of 10 reps

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

CORE

Plank: 30 seconds

Dead Bug: 10 reps

V Sit: 30 seconds

Rest 30 sec

Repeat for 5 times total