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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + Sprints + Low Intensity Cardio

 

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

stretching

sprint ladder

Sprint for the designated rep time, then rest for 1-2 minutes in between reps.

15 seconds

Rest

30 seconds

Rest

45 seconds

Rest

60 seconds

Rest

45 seconds

Rest

30 seconds

Rest

15 seconds

Rest

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)


 
 

DAY 2

Low Carb + HIIT

 

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

stretching

HIIT Circuit

Jog 30 seconds

10 Burpees without pushup

Jog 50 meters or 30 sec

20 Air Squats

Jog 50 meters or 30 sec

20 Push-ups

Jog 50 meters or 30 sec

20 Sit Ups

Repeat 2 times

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 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

Walking Lunges: 2 sets of 15 each side

Dumbbell Deadlift: 2 sets of 15 reps

triceps

Tricep Overhead Extension: 2 sets of 10 reps

Tricep Kickback: 2 sets of 10 reps each side

SHOULDERS

Overhead press Single Single Double (dumbbell): 2 sets of 6-8 reps

Side Lateral Raise: 2 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 Ups: 2 sets of 10 reps - warm up

Bent Over Row: 2 sets of 12 reps

Bicep Curl with Pullback: 2 sets of 10 reps

BICEPS

Seated Concentration Curl: 2 sets of 10 reps each arm

Hammer Curl: 2 sets of 10 reps

ABS

Russian Twists: 2 sets of 10 reps each side

Leg Lifts: 2 sets of 10 reps

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 (2 ROUNDS)

1 Minute Wall Sit

1 Minute Plank

1 Minute Mountain Climber

LEGS

Plie Squat with Weight: 2 sets of 12-15 reps

Side Lunge Squat: 2 sets of 15 reps

Front Squat (Hold Dumbbells at Shoulders): 3 sets of 10

Dumbbell Deadlift: 2 sets of 12 (heavy)

Curtsey Lunges: 2 sets of 20 each leg

FINISHERS (REPEAT 2X)

Air Squats: 20 reps

Plank alternating Leg Lifts: 2 sets of 45 seconds

 

5 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
  • 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