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 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
Leg lifts: 4 sets of 10
20 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 12 minutes.
20 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 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 per leg
Calf raises: 3 sets of 15 reps
Plie Squat: 2 sets of 15 reps
Static side lunge to squat: 2 sets of 10 reps
CHEST
Dumbbell vertical chest press: 2 sets of 8-10 reps
Dumbbell fly: 2 sets of 8-10 reps
Dumbbell incline bench press: 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
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.
ABS
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
Hanging bicep curl with pullback: 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 with heavy object: 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
FINISHERS
Leg Raises: 2 sets of 20 (6 inches off the ground)
Curtsey lunges: 40 reps
Jump squats: 4o reps
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