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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

 

WARM-UP

3 - 5 minutes

1 minute: March/Jog in place: first knees to hip height for 10 seconds alternating heels to butt for 10 seconds and repeat until both sides of the legs are warm.

Slow tempo Air Squat to warm the hips: 5-10 reps**

Shoulder rolls: both directions

Push-Ups on the knees: 5-10 reps**

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds per side.

**more is not better, just feel warm


GIANT SETS/DROP SETS

Giant sets: Perform each move for 30 seconds consecutively (4 moves = 2 min) then rest for one (1) minute.  These are long sets which impact how hard you can work.

GIANT SET ONE

High Knee Run OR March

Heel to Butt Run/Hamstring Curls

Jumping Jacks/Single Leg Taps

Push-Ups

Rest 1 minute

GIANT SET TWO

Criss Cross Squats

Lunges (static or walking)

Star Jump Squat

Drop Squats

Rest 1 minute

Drop Sets: 6 rounds, 2 moves each round.  Each set starts with the exercise at its highest intensity for 20 seconds then backs off for 20 seconds to keep the intensity high. Rest 30 seconds between sets. Go through all drop sets and then repeat for a total of two times through.

DROP SET 1

180 degree Squat Jump

Jump Squat

Rest 30 seconds

DROP SET 2

Mountain Climbers on Steroids

Mountain Climbers

Rest 30 seconds

DROP SET 3

Lateral Leap with a Basketball Jump

Skater/Lateral Leap

Rest 30 seconds

Repeat all drop sets for a total of two times total.

CORE

Dead Bug: 8 reps

V Sit: 8 reps

Dumbbell Plank Drag: 8 reps

Rest 1 minute


STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 2

Low Carb + Sprints

 

WARM-UP

5 Minute Walking warm up with 3 brief stretches at the end

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 sec each side

Leg Swings - Forward/Backward

Leg Swings -Side to Side

Standing Hamstring Stretch: 15 seconds per leg

Standing Calf Stretch: 15 seconds per leg

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.


STRETCHING

Please reference bottom of page for stretching routine


 
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DAY 3

Regular Macro + Strength Training

 

WARM-UP

Air Squat: 10 reps

Leg Swings forward backward: 10 reps per leg

Leg Swings Side to Side: 10 reps per leg

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds each side

Shoulder Rolls

DIRECTIONS: TRI-SETS/COMBINED SETS

Perform the requested number of repetitions in order for the three exercises in each Tri-Set. Perform three (3) sets of each Tri-Set. For a combined set, do the two moves back to back.

Rest 60-90 sec between each set.

TRI-SET 1:

Goblet Squat with a Pulse: 1 set of 10 reps

Bulgarian Split Squat: 1 set of 10 reps

Stiff Legged Deadlift: 1 set of 12-15 reps

Rest for 60-90 seconds and repeat for a total of 3 rounds

combined set:

Push-Ups: 1 set of 10 reps

Vertical Chest Press: 1 set of 10 reps

Rest for 60-90 seconds and repeat for a total of 3 rounds.

TRI-SET 3:

*have a range of weights with you from heavy to light

Dumbbell Fly: 1 set of 8 reps

Dumbbell Lying Tricep Extension: 1 set of 10 reps

Dumbbell Pullover: 1 set of 12 reps

Rest for 60-90 seconds and repeat for a total of 3 rounds.

STRETCHING

Please reference bottom of page for stretching routine


 
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DAY 4

Regular Macro + Strength Training

 

WARM-UP

5 minutes

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds per side

Shoulder Rolls

Pull-Ups or Push-Ups if n/a: 2 sets of 10 reps

DIRECTIONS: TRI-SETS/COMBINED SETS

Perform the requested number of repetitions in order for the three exercises in each Tri-Set. Perform three (3) sets of each Tri-Set. For a combined set, do the two moves back to back.

Rest 60-90 sec between each set

combined set:

Bent-Over Reverse Fly: 1 set of 12 reps

Dumbbell Seated Row: 1 set of 12 reps

Rest for 60-90 seconds and repeat for a total of 3 rounds

TRI-SET:

Tricep Dips: 1 set of 6-8 reps

Tricep Kickback: 1 set of 10-12 reps

Tricep Overhead Extension: 1 set of 12-15 reps

Rest for 60-90 seconds and repeat for a total of 3 rounds

BICEPS: 21’s

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.

Bicep Curl with Bar/Dumbbells

7 Bottom Half

7 Top Half

7 Full Range

STRETCHING

Please reference bottom of page for stretching routine


 
 

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/Pilates

CORE

2-3 sets

Dead Bug: 8 reps

V Sit: 8 reps

Dumbbell Plank Drag: 8 reps

Rest 1 minute

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 6

Regular Macro + Leg Day

 

WARM UP

5 minutes

Air Squat 10 reps

Leg Swings forward backward: 10 reps per leg

Leg Swings Side to Side: 10 reps per leg

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds each side

LEGS:

Perform each exercise for a total of recommended sets. Lift heavy without compromising form.

Step Up with Lunge at Bottom, alternating legs: 2 sets of 6-8 reps (per leg)

Front Squat: 3 sets of 10-12 reps

Calf Raises: 3 sets of 10-12 reps

Single Leg Deadlift: 2 sets of 6-8 reps (per leg)

Sumo Deadlift with Bar or Dumbbells: 2 set of 10-12 reps

Front Loaded Reverse Lunge, alternating legs: 2 sest of 6-8 reps (per leg)

Dumbbell Thrusters: 2 sets of 10-12 reps

FINISHERS

1 minute each

Rest 60 seconds between exercises

Plie Squat Jump

Jump Lunges (per side)

In and Outs

Wall Sit

(Optional for time constraints and fatigue*)

STRETCHING

Please reference bottom of page for stretching routine


 
 

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.

  • Or Yoga/Pilates

CORE

2-3 sets

Dead Bug: 8 reps

V Sit: 8 reps

Dumbbell Plank Drag: 8 reps

Rest 1 minute

STRETCHING

Please reference bottom of page for stretching routine

DAILY STRETCHES

CAN BE COMPLETED AFTER EVERY WORKOUT

STRETCHING

5-8 minutes

Lying knees to chest

Lying Thoracic Rotation (roll knees side to side SLOWLY)

Lying Glute Stretch

All Four’s Position Cat Stretch for the Back

Lunging Hip Flexor Stretch with a Lateral Side Bend

Standing Single Leg Hamstring Stretch

Standing Quadriceps Stretch

Single Leg Calf Stretch

Chest Opener: reach arms overhead into a “V” Shape