DAY 1

Low Carb + Light Cardio

 

20 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL

DAY 2

Low Carb + Light Cardio

 

20 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL  

DAY 3

Regular Macro + Strength Training

 

WARM UP:

March in place 1-2 minutes

SHOULDERS: COMPLETE 2 ROUNDS

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

CHEST: COMPLETE 2 ROUNDS

Vertical Chest Press: 8 reps

TRICEPS: COMPLETE 2 ROUNDS

Tricep Kickback: 8 reps

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

DAY 4

Regular Macro + Strength Training

WARM UP:

March in place 1-2 minutes

SHOULDERS: COMPLETE 2 ROUNDS

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

BACK: COMPLETE 2 ROUNDS

Bent-Over Reverse Fly: 8 reps

BICEPS: COMPLETE 2 ROUNDS

Bicep Curl: 8 reps

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

DAY 5

Low Macro + Active Recovery Day

  • Consider a trip to the sauna

  • 30 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

DAY 6

Regular Macro  + Leg Day

 

WARM UP:

March in place 1-2 minutes

LEGS: COMPLETE 2 ROUNDS

Air Squat

Calf Raises

20 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

DAY 7

Low Macro  + Active Recovery Day

 

GUIDELINES

  • 30 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.