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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 + HIIT

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

HIIT CIRCUIT

50/50 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat entire 50/50 circuit

Circuit 1

50 High Knees

10 X Jacks

20 Jump Squat

20 Mountain Climbers with a Twist

1 Minute Rest

Circuit 2

50 seconds Hot Feet

10 Man-Maker

20 Jump Lunges

20 In and Outs

1 Minute Rest

Circuit 3

50 Toe Taps

10 Forearm Push Ups

20 Moguls

20 Scissor Jumps

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

 

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

    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: 4 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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for first set of 8-10 reps,  decrease as needed for following 8-10 sets, then decrease to a lighter weight for AMRAP set

LEGS

Reverse Lunge with Dumbbell Passthrough:

2 sets of 10-12 reps 

Goblet Squat:

2 sets of 8-10 reps | 1 set of AMRAP

Calf Raises(holding weight):

3 sets of 8-10 reps | 1 set of AMRAP

Dumbbell Thrusters:

2 sets of 8-10 reps | 1 set of AMRAP

Side Lunge to Squat (holding weight):

2 sets of 8-10 reps  per leg| 1 set of AMRAP

CHEST

Vertical Chest Press:

2 sets of 8-10 reps| 1 set of AMRAP  

Dumbbell Fly:

2 sets of 8-10 reps | 1 set of AMRAP

SHOULDERS

Overhead single, single double:

2 sets of 8-10 reps| 1 set of AMRAP

Arm Circles:

30 seconds small circles | 30 seconds medium circles | 30 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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for first set of 8-10 reps,  decrease as needed for following 8-10 sets, then decrease to a lighter weight for AMRAP set

BACK

Man-Makers:

2 sets of 8 reps - warm up

Bent Over Row:

2 sets of 8-10 reps | 1 set of AMRAP

Bent over Reverse Fly:

2 sets of 8-10 reps | 1 set of AMRAP

Dumbbell High pulls:

2 sets of 8-10 reps | 1 set of AMRAP

BICEPS

Hanging Bicep Curl with Pullback:

2 sets of 8-10 reps | 1 set of AMRAP

Seated Bicep Curl (Concentration Curl):

2 sets of 8-10 reps | 1 set of AMRAP

TRICEPS

Tricep Kickback:

2 sets of 8-10 reps | 1 set of AMRAP

Tricep Overhead Extension:

2 sets of 8-10 reps | 1 set of AMRAP

AB CIRCUIT

Flutter Kicks: 2 sets of 20 reps

Russian Twists: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Push Up with Elbow to Knee: 20 reps

Moguls: 20 reps

Forearm Push Ups: 20 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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for first set of 8-10 reps,  decrease as needed for following 8-10 sets, then decrease to a lighter weight for AMRAP set

LEGS

Walking Lunges with Weights:

2 sets of 10 reps per leg- warm up

Calf Raises (holding weight):

3 sets of 8-10 reps | 1 set of AMRAP

Single Leg Deadlifts:

2 sets of 8-10 reps per leg | 1 set of AMRAP per leg

Plie Squat:

2 sets of 10-12 reps

Goblet Squat with a Pulse:

2 sets of 10-12 reps

FINISHERS

Curtsey Lunge: 20 reps per leg

Jump Squat with Weight20 reps

Jump Lunges: 20 reps per leg

Lying Hip Abductors with band:20 reps per leg

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