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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
  • Stadium Steps (for 15-20 seconds) 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 14 minutes. 

HIIT LEg CIRCUIT (REPEAT 2 TIMES)

Air squat (20)

Lunges (20 each side)

Step up on bench (20 each side)

Squat Jumps (10)

(rest 2 min after first circuit)

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 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 14 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.

SUPERSETS

(A superset is performed when two exercises are performed in a row without stopping.)

Overhead press (dumbbell or barbell): 2 sets of 12-15 reps

Side lateral raise: 2 sets of 12-15 reps

 

Lunge with weight: 2 sets of 12-15 reps

Squat Jumps: 2 sets of 12-15 reps

 

Leg extensions: 2 sets of 12-15 reps

Leg curls (sitting/lying): 2 sets of 15 reps

 

Dumbbell incline bench press: 2 sets of 15 reps

Dumbbell fly: 2 sets of 8-10 reps

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.

SUPERSETS

(A superset is performed when two exercises are performed in a row without stopping.)

Row cable machine: 2 sets of 8-10 reps

Reverse fly: 2 sets of 8-10 reps

 

Curl with bar: 2 sets of 8-10 reps

High Row/Lat Pulldown: 2 sets of 8-10 reps

 

Seated dumbbell bicep curl: 2 sets of 8-10 reps

Tricep overhead extension: 2 sets of 8-10 reps 

 

Tricep dips: 2 sets of 10 reps

Push-ups: 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 

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

  • 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.

Increase weight from previous week

LEGS

Leg Press: 3 sets of 12 reps

Deadlift: 3 sets of 12 reps (increasing weight while maintaining proper form)

Squat: 2 sets of 10

Calf Raises (with squat bar/smith machine): 2 sets of 15

Leg Extension: 2 sets of 12-15 reps (reach failure by end)

Leg Curl (lying/seated): 2 sets of 15 reps (reach failure by end)

FINISHERS (REPEAT 2X)

Curtsey lunges: 40 reps each leg

Side lunge with a squat: 40 reps each leg

Jump squats: 40 reps

Jump lunges: 40 reps each leg

5-10 MINUTES OF 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