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DAY 1

Low Carb + Speed Burst Day

 

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

stretching

Speed bursts

  • 7 Up 7 Down OR
  • 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 12 minutes. 

HIIT CIRCUIT (REPEAT 3 TIMES)

Jog in place: 40 reps

High knees: 40 reps

In and out back kicks: 40 reps

Mountain climbers: 40 reps

Squat jumps: 40 reps

Tuck jumps: 15 reps 

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 + Speed Burst Day

 

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

stretching

Speed bursts

  • Sprint, Shuffle, Sprint OR 4 cone drill
  • 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 12 minutes. 

AB CIRCUIT

Stomach vacuum with a twist

5 sets of 20 twists (10 on each side) 

Ab Bicycles: 5 sets of 10 reps 

Ab machine: 4 sets of 15 

Leg lifts: 4 sets of 10 

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).


 
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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

Leg extensions: 2 sets of 12-15 reps 

Leg curls (standing, sitting, or lying): 4 sets of 15 reps

Leg press: 3 sets of 15 reps 

Calf raises on the leg press machine: 3 sets of 15 reps 

Adductor: 2 sets of 20 reps 

    SUPER SET Abductor machine and walking lunges

Abductor machine: 2 sets of 20 reps

20 lunges out and back in between sets

Glute kick back: 3 sets of 15 reps

CHEST

Dumbbell vertical chest press: 2 sets of 15 reps

Dumbbell incline bench press: 2 sets of 15 reps

Dumbbell fly:  2 sets of 8-10 reps

Close grip dumbbell chest press: 2 sets of 15 reps 

SHOULDERS

Seated side lateral raise: 2 sets of 15 reps

Military press: 2 sets of 15 reps

Front plate raise: 2 sets of 15 reps

Finishers

Burpees: 15 reps

Squats: 40 reps

Push ups: 40 reps

Bicycle crunches: 40 reps each side

5-10 MINUTES OF elliptical, bike or 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

Pull-ups (medium or wide grip and assisted if necessary): 2 set of 15 reps

Row cable machine: 2 sets of 8-10 reps

Reverse fly: 2 sets of 8-10 reps

Lat pull-down: 2 sets of 8-10 reps

Close grip pull-down: 2 sets of 8-10 reps

BICEPS

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

Curl with bar: 2 sets of 8-10 reps

Hanging bicep curl with pull back: 2 sets of 8-10 reps

TRICEPS

Tricep pull down: 2 sets of 8-10 reps

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

Tricep dips on flat bench: 2 sets of 10 reps

AB CIRCUIT

Ab Bicycles: 5 sets of 10 reps

Ab machine: 2 sets of 15

Leg lifts: 2 sets of 10

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


 
 

DAY 5

Low Calorie 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

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.

WARM UP

Leg Extension with low weight: 2 sets of 12-15 reps

Leg Curl (lying, seated, or standing): 4 sets of 15 reps

Dumbbell Goblet Squat: 4 sets of 15 reps

Back Squat: 2 sets of 8-10 reps
You are welcome to use the Smith Machine if you feel more comfortable

DEADLIFT: 2 SETS OF 15 REPS

LEG PRESS (FEET HIGH AND WIDE): 4 SETS OF 15 REPS

Calf Raise on Leg Press Machine in between sets: 4 sets of 15 reps

KICKBACK GLUTE MACHINE: 2 SETS OF 8-10 REPS

SUPER SET LEG EXTENSION (WORKING SET):
4 SETS OF 12-15 REPS

20 jump lunges in between sets 

Finishers

Curtsey lunges: 40 reps

Side lunge with a squat: 40 reps

Jump squats: 40 reps

Jump lunges: 40 reps 

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


 
 

DAY 7

Low Calorie 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
  • 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