DAY 1

Low Carb +HIIT

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

STRETCHING

EMOM + CIRCUITS

For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. The faster you go, the longer you have to rest. Repeat for 5 minutes before moving to next circuit.

For example, when the minute starts, perform 8 jump squats, 6 x jacks, 4 jump lunges and then rest the remainder of what is left in the minute.

EMOM Circuit 1:

8 Jump Squat

6 Plank Shoulder Tap

4 Jump Lunges

Repeat for 5 minutes

Circuit 2:

10  reps (per arm:) Plank with Row

20 reps: In and Outs

EMOM Circuit 3

8 Tuck Jumps

6 Push-Ups

4 Mountain Climbers on Steroids

Repeat for 5 minutes

Circuit 4

20 Dumbbell Thrusters

20 Moguls

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.

10 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: 4 sets of 12-15 reps

Reverse grip Barbell Bent Over Row: 4 sets of 12-15 reps

Bent-Over Reverse Fly: 4 sets of 12-15 reps

BICEPS

Bicep Curl with Bar: 4 sets of 12-15 reps

Hammer Curl: 4 sets of 12-15 reps

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

Dumbbell Bench Press: 4 sets of 12-15 reps

Dumbbell Fly: 4 sets of 12-15 reps

TRICEPS

Tricep Kickback: 4 sets of 12-15 reps

Tricep Dips: 4 sets of 12-15 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

Wall sit: 1 minute

In and Outs: 1 minute

Jump Squat: 1 minute

LEGS

Goblet Squat: 4 sets of 12-15 reps

Leg Extension: 4 sets of 12-15 reps

Leg Curl: 4 sets of 12-15 reps

Smith Machine Romanian Deadlift: 4 sets of 12-15 reps

Leg Press: 4 sets of 12-15 reps

Calf Raises on leg press machine: 4 sets of 12-15 reps

FINISHERS

Jump Lunges: 1 minute

Leg Curl: 1 minute *single leg, per leg

Burpees: 1 minute

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

10-to-1’s

Dumbbell Snatch: 20 reps (10 per side)

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