DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

Perform each circuit as prescribed. Rest as needed for 1 minute between circuits. Complete all 4 circuits and then repeat for a total of two times through.

CIRCUIT 1:

20 Calf Raises

10 Dumbbell Deadlift

10 Air Squat

10 Mountain Climbers (regular)

CIRCUIT 2:

Perform each exercise for 30 seconds, taking no break between each move.

*If weights are needed, go light!

Curtsy Lunge with weight

Side Lateral Raise

Arm Circles with weight

CIRCUIT 3:

20 Calf Raises

10 Dumbbell Thrusters

10 Dumbbell Squat

10 Moguls

CIRCUIT 4:

Perform each exercise for 30 seconds, taking no break between each move. *If weights are needed, go light!

In and Outs (one leg back at a time is okay!)

Tricep Dips

Push-Ups

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.

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).


 
 

DAY 3

Regular Macro Day + Strength Training

 

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.

LEGS

Reverse Lunge with Dumbbell Passthrough  (per leg): 2 sets of 12 reps - warm up

GIANT SETS (LEGS/CHEST/SHOULDERS):

Complete all rounds/reps as prescribed before moving onto the next section (legs/shoulders/chest). Rest 1 minute as needed between rounds. Start with heavy weight and lower as needed. Slow down and change weight if form starts to break.

GIANT SET: LEGS

2 rounds/ 12 reps each

Goblet Squat with a Pulse

Side Lunge to Squat with weight

Dumbbell Deadlift

GIANT SET: CHEST

2 rounds/ 12 reps each

Dumbbell Bench Press

Dumbbell Fly

Push-Ups

GIANT SET: SHOULDERS

2 rounds/ 12 reps each

Front Plate Raise

Military Press

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


 
 

DAY 4

Regular Macro Day + Strength Training

 

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.

BACK

Push-Ups: 2 sets of 12 reps - warm up

GIANT SETS (BACK/BICEPS/TRICEPS):

Complete all rounds/reps as prescribed before moving onto the next section (back/biceps/triceps). Rest 1 minute as needed between rounds. Start with heavy weight and lower as needed. Slow down and change weight if form starts to break.

GIANT SET: BACK

2 rounds/ 12 reps each

Bent-Over Reverse Fly

Barbell Bent Over Row

Push-Ups

GIANT SET: BICEPS

2 rounds/ 12 reps each

Hammer Curl

Seated Bicep Curl

GIANT SET: TRICEPS

2 rounds/ 12 reps each

Tricep Kickback

Tricep Dips


ABS

Medicine Ball/Russian Twists: 45 seconds

Leg lifts: 45 seconds

Mountain Climbers: 45 seconds (no twist)

5-10 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.

WARM UP

Air Squat: 30 seconds

Wall Sit: 30 seconds

Plank: 30 seconds

LEGS

Walking Lunges with Weights: 2 sets of 10-12 reps (per leg)

Bulgarian Split Squat: 2 sets of 10-12 reps (per leg)

GIANT SET

Complete all rounds/reps as prescribed before moving onto finishers. Rest 1 minute as needed between rounds. Start with heavy weight and lower as needed. Slow down and change weight if form starts to break.

3 rounds/ 10-12 reps each

Dumbbell Thrusters

Front Squat

Calf Raises

FINISHERS

Air Squat: 20 reps

Plank Alternating Leg Lifts: 15 reps (per side)

5 - 10 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