DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each move before moving to the next.

Curtsy Lunge with weight

In and Outs (step back one foot at a time is okay!)

Step Ups

Air Squat

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 + Sprint Interval Day

 

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 12 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

 

5-10 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

LEGS

Reverse Lunge with Weight (per leg): 2 sets of 12 reps - warm up

Goblet Squat with a Pulse: 2 sets of 10-12 reps

Calf Raises: 2 sets of 10-12 reps

Dumbbell Deadlift: 2 sets of 10-12 reps

CHEST

Vertical Chest Press: 2 sets of 10-12 reps

Dumbbell Fly: 2 sets of 10-12 reps

SHOULDERS

Overhead single, single double: 2 sets of 8 reps

Arm Circles with weight:

30 seconds small circles - clockwise | 30 seconds medium circles - counter clockwise | 30 seconds large circles - clockwise

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

BACK

Push-Ups: 2 sets of 8 reps - warm up

Bent Over Row: 2 sets of 10-12 reps

Dumbbell Seated Row: 2 sets of 10-12 reps

Bent over Reverse Fly: 2 sets of 10-12 reps

BICEPS

Bicep Curl: 2 sets of 10-12 reps

Hammer Curl: 2 sets of 10-12 reps

TRICEPS

Tricep Kickback: 2 sets of 10-12 reps

Tricep Dips with weight on lap: 2 sets of 10-12 reps

ABS

Medicine Ball/Russian Twists: 45 seconds

Flutter Kicks: 45 seconds

Leg lifts: 45 seconds

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

 

 

DAY 5

Low Macro 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

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 (2 ROUNDS)

Wall Sit: 30 seconds

Plank: 30 seconds

Lunge with Chop: 30 seconds

LEGS

Curtsy Lunge with weight: 2 sets of 12 reps per leg

Circuit 1:

Dumbbell Thrusters:

2 sets of 10 reps, heavy weight | 1 set of 15 reps at 50% previous weight

Seated Hip Abduction with band:

2 sets of 10 reps, heavy weight | 1 set of 15 reps at 50% previous weight

Circuit 2:

Dumbbell Deadlift:

2 sets of 10 reps, heavy weight | 1 set of 15 reps at 50% previous weight

Calf Raises:

2 sets of 10 reps, heavy weight  | 1 set of 20 reps at 50% previous weight

FINISHERS

Air Squat: 20 reps

Lunges: 20 reps per leg

Step Ups: 20 reps per leg

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

 

DAY 7

Low Macro Day + 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.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga