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DAY 1

Low Carb + Speed Burst Day

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

Speed bursts

  • 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 10 minutes. 

10 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 + Speed Burst Day

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

STOMACH VACUUM WITH A TWIST:

5 SETS OF 20 TWISTS (10 ON EACH SIDE)

Speed bursts

  • 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 10 minutes. 

30 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 Calorie 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

Goblet squat with weighted object: 2 sets of 12-15 reps 

Walking lunge: 2 sets of 10 reps

Calf raises: 3 sets of 15 reps

CHEST

Dumbbell vertical chest press: 2 sets of 8-10 reps

Dumbbell fly: 2 sets of 8-10 reps

SHOULDERs

Arm circles: 30 seconds (small, medium, large)

Seated side lateral raise: 4 sets of 15

Military press: 4 sets of 15 reps

Front dumbbell raise: 4 sets of 15

5-10 MINUTES OF WALKING TO COOL DOWN


 
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DAY 4

Regular Calorie 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.

STOMACH VACUUM WITH A TWIST:

5 SETS of 20 twists (10 on each side)

BACK

Bent-over Row: 2 sets of 8-10 reps

Push-Ups on Knees: 2 sets of 8-10 reps

BICEPS

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • 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

Training Day Calories + 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.

LEGS

Dumbbell Goblet Squat: 4 sets of 15 reps 

Dumbbell Deadlift: 2 sets of 8-10 reps 

Weighted Lunges: 4 sets of 12-15 reps

Step Up: 2 sets of 8-10 reps 

Calf Raises: 2 sets of 8-10 reps

Leg Raises: 2 sets of 20 (6 inches off the ground)

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 7

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • 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