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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 + HIIT

 

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

stretching

20/20 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1 and 2

Circuit 1

20 second jog in place

10 In and Outs

10 Air Squat

Circuit 2

20 Toe Taps

10 Push-Ups

10 Plie Squat

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 + Sprints +  Low Intensity Cardio

 

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

stretching

SPRINTS

  • 4 cone drill OR 7-Up, 7-Down 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 12 minutes.

AB CIRCUIT

Plank Shoulder Tap: 2 sets of 10 reps

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 3 sets of 10 reps

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

Reverse Lunge with Dumbbell Passthrough:

1 set of 8-10 | 1 set of 10-12

Goblet Squat:

1 set of 8-10 | 1 set of 10-12

Calf Raises;

1 set of 8-10 | 1 set of 10-12

Side Lunge to Squat:

1 set of 8-10 | 1 set of 10-12

CHEST

Vertical Chest Press:

1 sets of 8-10 | 1 set of 10-12  

Dumbbell Fly:

1 sets of 8-10 | 1 set of 10-12

SHOULDERS

Overhead single, single double:

1 set of 6 | 1 set of 8

Arm Circles:

20 seconds small circles | 20 seconds medium circles | 20 seconds large circles

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

Burpees:

1 set of 8 reps - warm up

Bent Over Row:

1 set of 8-10 reps | 1 set of 12 reps

Bent over Reverse Fly:

1 set of 8-10 reps | 1 set of 12 reps

Dumbbell High pulls:

1 set of 8-10 reps | 1 set of 12 reps

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 8 reps | 1 set of 10 reps

Seated Bicep Curl (Concentration Curl):

1 set of 8 reps  | 1 set of 10 reps

TRICEPS

Tricep Kickback:

1 set of 8 reps  | 1 set of 10 reps

Tricep Overhead Extension:

1 set of 8 reps  | 1 set of 10 reps

AB CIRCUIT

Mountain Climbers with a Twist: 2 sets of 20 reps

Russian Twists: 3 sets of 10 per side

Leg Lifts: 3 sets of 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

Walking Lunges with Weights:

2 sets of 8 reps per leg- warm up

Calf Raises:

2 sets of 10 reps

Plie Squat:

2 sets of 10 reps

Dumbbell Deadlift:

2 sets of 10 reps

Goblet Squat with a Pulse:

2 sets of 10 reps

FINISHERS

Curtsey Lunge: 10 reps per leg

Jump Squat: 20 reps

Lying Hip Abductors: 20 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
  • 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