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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + HIIT

 

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

STRETCHING

5 ROUNDS OF 5

Do 5 reps of each move for 5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Push-Ups

Dumbbell Skier Swings

Air Squat

Side Lunge to Squat (per side)

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

1-2 minute 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. If you are close to a track, sprint the straights and jog the curves. 

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).


 
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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

WARM UP

Air Squat: 2 sets of 15 reps  

Push-Ups: 2 Sets of 10 reps

LEGS (GLUTE FOCUS)

Complete all sets of one exercise before moving on to next exercise

2 sets of 10-12 reps per move

Reverse Lunge with Weight

Straight Leg Deadlift (make sure you feel the stretch before increasing weight)

Plank Alternating Leg Lifts

CHEST/ TRICEPS

Superset 1: 2 sets 10-12 reps each

Alternate moves with no rest between

Dumbbell Bench Press

Tricep Overhead Extension

Rest 60 sec

Superset 2: 2 sets of 10-12 reps each

Alternate moves with no rest between

Dumbbell Fly

Tricep Skullcrushers w/Dumbbells

SHOULDERS

Giant Set: 2 sets of 10-12 reps

Complete all 3 sets before moving to second exercise

Military Press

Single-Arm Cable Side Raise

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


 
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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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Push Ups: 2 sets of 10 reps - warm up

Superset: 3 sets 10-12 reps each

Perform each move back to back with no rest in-between

Dumbbell Seated Row

Lateral Pulldown with Dumbbells

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Bent Over Row with Tricep Kickback (combined): 2 sets of 12 reps (per arm)

Seated Bicep Curl (palms up): 2 sets 12 reps

Hammer Curl: 2 sets 12 reps

BICEPS

Stand with bar or dumbbells in hands. First 7 reps will be from arms extended, bringing half way up so arm makes 90 angle. Next 7 reps will start with weight at shoulders, bringing down so arms are at 90 angle. Last 7 reps will be full range, from bottom (arms all the way extended) to shoulder with weight. Perform 1 set.

“21’s” using Dumbbells

Bicep Curl

7 Bottom Half

7 Top Half

7 Full Range

ABS:

Plank: 30 seconds

Bird Dog : 30 seconds

Medicine Ball/Russian Twists: 30 seconds

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP 2 ROUNDS

Walking Lunges with Weights: 2 sets of 15 reps (per leg)

LEGS

Complete all 3 sets before moving onto next move

Giant Set

3 sets 10-12 reps

Dumbbell Deadlift

Calf Raises

Goblet Squat

Bulgarian Split Squat

Giant Set

Complete all 3 sets before moving onto next move

3 sets 15 reps

Banded Glute Kickbacks

Banded side steps

Banded Glute Bridge

Side lying inner thigh lifts*

(top leg bent, foot on floor in front of hip - lay head on bicep*)

5 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