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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

CIRCUITS PLUS ASCENDING/DESCENDING PYRAMIDS

Perform circuits and pyramids as prescribed. Circuits will be counted per rep while pyramids will be counted for time (as many reps as possible in 20 seconds)

Circuit 1

Side Lunge to Squat with light weight: 10 reps per side

Dumbbell Thrusters: 10 reps

Ascending Pyramid

Perform first move for 20 seconds, adding additional moves up to 4. Rest 10 seconds between sets.

For example; (1) Burpees for 20 seconds, rest. (2) Burpees for 20 seconds plus Leap with Jump squat for 20 seconds, rest. (3) Burpees for 20 seconds plus Leap with Jump Squat for 20 seconds plus mountain climbers on steroids for 20 seconds, rest. (4) Burpees for 20 seconds plus Leap with Jump Squat for 20 seconds plus mountain climbers on steroids for 20 seconds plus Man-Makers for 20 seconds, rest.

1 - Burpees: 20 seconds

Rest 10 sec

2 - Burpees: 20 seconds

    +

Lateral Leap with a Jump Squat: 20 seconds

Rest 10 sec

3 - Burpees: 20 seconds

    +

Lateral Leap with a Jump Squat: 20 seconds

    +

Mountain Climbers on Steroids: 20 seconds

Rest 10 sec

4 - Burpees: 20 seconds

    +

Lateral Leap with Jump Squat : 20 seconds

    +

Mountain Climbers on Steroids: 20 seconds

    +

Man-Maker: 20 seconds

Rest 30 sec

Circuit 2

Plank with Row: 10 reps per side

Dumbbell Skier Swings: 10 reps

Rest 30 Sec

Descending Pyramid

Perform 4 moves for 20 seconds each, subtracting 1 move each set back down to 1.  Rest 10 seconds between sets.

For example; (1)Burpees for 20 seconds plus Leap with Jump Squat for 20 seconds plus Mountain Climbers on Steroids for 20 seconds plus Man-Makers for 20 seconds (2) Leap with Jump Squat for 20 seconds plus Mountain Climbers on Steroids for 20 seconds plus Man-Makers for 20 seconds (3) Mountain climbers on Steroids for 20 seconds plus Man-Makers for 20 seconds (4) Man-Makers for 20 seconds, rest.

1 - Burpees 20 seconds

    +

Lateral Leap with Jump Squat : 20 seconds

    +

Mountain Climbers on Steroids: 20 seconds

    +

Man-Maker: 20 seconds

Rest 10 sec

2 - Lateral Leap with Jump Squat : 20 seconds

    +

Mountain Climbers on Steroids: 20 seconds

  +

Man-Maker: 20 seconds

Rest 10 sec

3 - Mountain Climbers on Steroids: 20 seconds

  +

Man-Maker: 20 seconds

Rest 10 sec
4 - Man-Maker: 20 seconds

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 20 reps

Push-Ups: 2 Sets of 10 reps

LEGS (GLUTE FOCUS)

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

3 sets of 10-12 reps per move

Reverse Lunge with Weight

Barbell/Plate/Bodyweight Hip Thrusters (Shoulders on a flat bench)

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

Plank Alternating Leg Lifts

CHEST/ TRICEPS

Superset 1: 3 sets 10-12 reps each

Alternate moves with no rest between

Dumbbell Bench Press

Tricep Overhead Extension

Rest 60 sec

Superset 2: 3 sets of 10-12 reps each

Alternate moves with no rest between

Dumbbell Fly

Tricep Skullcrushers w/Dumbbells

SHOULDERS

Giant Set: 3 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

Pull-Ups or Push Ups if N/A : 2 sets of 10 reps - warm up

Superset: 4 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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Face Pull with Band: 4 sets of 10-12 reps

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Bent Over Row with Tricep Kickback (combined): 4 sets of 10-12 reps (per arm)

Seated Bicep Curl (palms up): 3 sets 10-12 reps

Hammer Curl: 3 sets 10-12 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: 1 minute

Bird Dogs: 1 minute

Medicine Ball/Russian Twists: 1 minute

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

Stability Ball Hamstring Tuck : 2 sets of 20 reps

LEGS

Complete all 4 sets before moving onto next move

Giant Set

4 sets 10-12 reps

Dumbbell Deadlift

Calf Raises

Goblet Squat

Bulgarian Split Squat

Box Jumps (low platform)

Giant Set

Complete all 4 sets before moving onto next move

4 sets 20-25 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*)

OR if you do not have a band, do the following finishers 1 minute each (repeat 2 times)

Jump Squat

Jump Lunges

Plie Squat

Burpees

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