DAY 1

Low Carb +HIIT

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

STRETCHING

HIIT CIRCUITS

Perform each circuit as directed. Complete for 2 rounds total.

Circuit 1

10 reps each

Dumbbell Thrusters

Side Lateral Raise

Goblet Squat with a Pulse

Overhead single, single double

Circuit 2

30 seconds each

Box Jumps

Jump Lunges

In and Outs

Forearm Push Ups

Circuit 3

10 reps each

Burpees

Front Plate Raise

Tricep Dips

Man-Maker

Circuit 4

30 seconds each

Jump Squat

Plank with Row

High Knees

Wall sit with weight

Repeat

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 + Sprints 

10 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 16 minutes.

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 3

Regular Macro 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Pull-Ups: 3 sets of 10-12 reps

Seated Row: 3 sets of 10-12 reps

Bent Over Row: 3 sets of 10-12 reps

Straight Arm Pulldown: 3 sets of 10-12 reps

Reverse Cable Fly: 3 sets of 10-12 reps

HILL REPEATS ON TREADMILL

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 16 minutes

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

DAY 4

Regular Macro 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

CHEST

Incline Bench Press: 3 sets of 10-12 reps

Nautilus Chest Press: 3 sets of 10-12 reps

Nautilus Chest Fly: 3 sets of 10-12 reps

TRICEPS

Tricep Extension: 3 sets of 10-12 reps

Tricep Pushdown: 3 sets of 10-12 reps

5 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN

DAY 5

Low Carb + 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.

  • Or Yoga

 

DAY 6

Regular Macro Day + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP

Leg Extension: 1 set of 12-15 reps

Leg Curl: 1 set of 12-15 reps

LEGS

Goblet Squat: 3 sets of 10-12 reps

Reverse Lunge with Weight: 2 sets of 10-12 reps (per side)

Smith Machine Back Squat: 3 sets of 10-12 reps

Smith Machine Romanian Deadlift: 3 sets of 10-12 reps

Leg Press: 3 sets of 10-12 reps

Calf Raises on leg press machine: 3 sets of 10-12 reps

SUPER SET FINISHERS

Perform first move followed immediately by second move and then rest for 90 seconds. Repeat for a total of 3 rounds.

Super Set 1:

Leg Extension: 20 reps

Jump Lunges: 20 reps

(repeat 3 times)

Superset 2:

Leg Curl: 20 reps

Jump Lunges: 20 reps

(repeat 3 times)

5 - 10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

DAY 7

Regular Macro 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

SHOULDERS

Side Lateral Raise: 3 sets of 10-12 reps

Front Plate Raise: 3 sets of 10-12 reps

Burpees: 20 reps

ABS

Leg raises:  3 sets of 12 

Ab Machine: 3 sets of 12  (per side)

Medicine Ball/Russian Twists: 3 sets of 12 (per side)

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN