DAY 1

Low Carb + HIIT

 

5 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:

50 High Knees

10 X Jacks

20 Jump Squat

20 Mountain Climbers on Steroids

CIRCUIT 2:

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

*If weights are needed, go light!

Plie Squat Jump

Curtsy Lunge with weight

Side Lateral Raise

Plank with Row

CIRCUIT 3:

50 Toe Taps

10 Dumbbell Thrusters

20 Burpees

20 Moguls

CIRCUIT 4:

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

Scissor Step Ups

In and Outs

Tricep Dips

Push Ups with Feet Elevated

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 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 Pass-through  (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

3 rounds/ 12-15 reps each

Goblet Squat with a Pulse

Side Lunge to Squat with weight

Dumbbell Deadlift

GIANT SET: CHEST

3 rounds/ 12-15 reps each

Dumbbell Bench Press

Dumbbell Fly

Push-Ups

GIANT SET: SHOULDERS

3 rounds/ 10 reps each

Front Plate Raise

Overhead single, single double

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

Pull-Ups or Push-Ups if n/a: 2 sets of 15 reps - warm up

Wide Grip Lat Pulldown: 3 sets of 12-15 reps

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

3 rounds/ 12-15 reps each

Bent-Over Reverse Fly

Barbell Bent Over Row

Plank Shoulder Tap

GIANT SET: BICEPS

3 rounds/ 12-15 reps each

Hammer Curl

Seated Bicep Curl

GIANT SET: TRICEPS

3 rounds/ 12-15 reps each

Tricep Kickback

Tricep Pushdown

ABS

Cheek to Cheek: 1 minute

Leg Raise: 1 minute

Transverse Oblique Machine: 1 minute (per side)

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 Days + 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: 1 minute

Wall Sit: 1 minute

Side Lunge to Squat: 1 minute

LEGS

Leg Extension: 3 sets of 12 reps

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

GIANT SET

Complete all rounds/reps as prescribed before moving onto the 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/ 12-15 reps each

Dumbbell Thrusters

Front Squat

Leg Press

Calf Raises on leg press machine

Kettlebell Swings (dumbbell is okay!)

FINISHERS 2 rounds

Jump Lunge with Air Squat (each leg plus squat): 1 minute

Plie Squat Jump: 1 minute

Plank Alternating Leg Lifts: 1  minute

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