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CHECK YOURSELF: BE SURE THAT YOU HAVE PAID FOR THIS PROGRAM AND ARE NOT USING ANOTHER PERSON'S CREDENTIALS.

ENSURE YOU HAVE YOUR DOCTOR'S APPROVAL BEFORE BEGINNING ANY EXERCISE PROGRAM.


 
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DAY 1

Low Carb + Sprints +  Low Intensity Cardio

 

5 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 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 + Sprint Interval Day

 

5 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.
  • 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 

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 Calorie 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.

LEGS

Static Lunges with dumbbells: 3 sets of 10 reps each leg

Dumbbell Goblet Squat with weighted object: 3 sets of 15 reps

Bulgarian split squat: 3 sets of 15 reps each leg

CHEST

Vertical chest press: 2 sets of 10 reps

Dumbbell incline bench press: 3 sets of 15 reps

Dumbbell pec fly: 2 sets of 8-10 reps

SHOULDERS

Overhead press Single Single Double (dumbbell): 3 sets of 6-8 reps

Side lateral raise: 3 sets of 12-15 reps

5 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.

BACK

Push-up on knees: 2 set of 15 reps

Bent-over row: 3 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 pull back: 2 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

ABS

Leg lifts: 2 sets of 10

Stomach vacuum with a twist: 5 sets of 20 twists (10 per each side)

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

Goblet Squat with weight: 2 sets of 15 reps 

Dumbbell Deadlift: 2 sets of 15 reps 

Reverse Lunge with Pass through: 2 sets of 12-15 reps

Step Up on Chair or Steps: 2 sets of 15 reps 

Calf Raises: 2 sets of 15 reps

FINISHERS (REPEAT 2X)

Side lunge with a squat: 20 reps each leg

Plank alternating Leg Lifts: 2 sets of 45 seconds

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
  • 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