DAY 1

Low Carb + HIIT

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

STRETCHING

20/20 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat entire 20/20 circuit 2X.

Circuit 1

20 second jog in place

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

10 Air Squat

Rest 1 minute

Circuit 2

20 Toe Taps (low platform)

10 Push-Ups

10 Plie Squat

Rest 1 minute

Circuit 3

20 Butt Kicks 

10 Lunges (static)

10 Mountain Climbers (no twist)

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 2

Low Carb + Sprints

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

STRETCHING

SPRINT INTERVALS

  • Sprint intervals” on the elliptical, bike, stairs, 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 14 minutes. 

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 4 sets of 10 reps

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.”

 

DAY 3

Regular Macro + 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.

DIRECTIONS:

Minimize rest between sets and moves. Rest 1-2 mins between circuits (legs)

LEGS

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

Dumbbell Deadlift: 3 sets of 10-12 reps

Calf Raises: 3 sets of 10-12 reps

Goblet Squat: 3 sets of 10-12 reps

CHEST

Vertical Chest Press: 3 sets of 10-12 reps

Dumbbell Fly: 3 sets of 10-12 reps

SHOULDERS

Military Press: 3 sets of 10-12 reps

Side Lateral Raise: 3 sets of 10-12 reps

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

 

DAY 4

Regular Macro + 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.

DIRECTIONS:

Minimize rest between sets and moves. Rest 1-2 mins between circuits (back)

BACK

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

Bent Over Row: 3 sets of 10-12 reps

Face Pull with band (or weight if n/a): 3 sets of 10-12 reps

Bent over Reverse Fly: 3 sets of 10-12 reps

BICEPS

Bicep Curl: 3 sets of 10-12 reps

Hammer Curl: 3 sets of 10-12 reps

TRICEPS

Tricep Kickback: 3 sets of 10-12 reps

Tricep Overhead Extension: 3 sets of 10-12 reps

AB CIRCUIT

Medicine Ball/Russian Twists: 2 sets of 20 reps per side

Twist Crunches: 4 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

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

 

DAY 5

Low Macro + Active Recovery Day

GUIDELINES

  • Take the day off 
  • 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 + 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 few moves, as needed.

WARM UP (2 ROUNDS)

30 second wall sit

30 second  plank

LEGS

Bulgarian Split Squat: 2 sets of 10 reps per leg

Sumo Squat with Weight: 3 sets of 12 reps

Calf Raises with weight: 3 sets of 12 reps

Dumbbell Deadlift: 3 sets of 12 reps

Goblet Squat: 3 sets of 12 reps

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 + Active Recovery Day

GUIDELINES

  • Walk-Jog Set

    • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
  • 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