DAY 1

Low Carb + Light Cardio

 

30-45 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL

10 MINUTES OF STRETCHING

DAY 2

Low Carb + Light Cardio

 

30 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL

10 MINUTES OF STRETCHING

DAY 3

Regular Macro Day + Strength Training

 

WARM UP:

March in place 1-2 minutes

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

CHEST & TRICEPS

Dumbbell Bench Press (lying on floor): 2 sets of 8

Dumbbell Fly: 2 sets of 8

Tricep Kickback: 2 sets of 8 reps

30 MINUTES OF ELLIPTICAL, BIKE, OR BRISK WALKING TO COOL DOWN

DAY 4

Regular Macro Day + Strength Training

 

WARM UP:

March in place 1-2 minutes

BACK & BICEPS

Bent Over Row: 3 sets of 8 reps

Bicep Curl: 3 sets of 8 reps

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

DAY 5

Low Macro + Active Recovery Day

GUIDELINES

  • Consider a trip to the sauna

  • 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.

DAY 6

Regular Macro Day + Leg Day

 

WARM UP:

March in place 1-2 minutes

LEGS

Dumbbell Deadlift (hold 5lb dumbbells): 3 sets of 10 reps

Calf Raises (hold 5 lb dumbbells if you can): 3 sets of 10 reps

30 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.