DAY 1

Low Carb + HIIT

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , etc..) 

Jog 10 seconds

Scissor Jumps

Jog 10 seconds

Plank Shoulder Tap

Jog 10 seconds

Jump Squat

Jog 10 seconds

In and Outs

Jog 10 seconds

X Jacks

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

 

  • Box Jumps: 2 sets of 10 reps. Start with a smaller box and work your way up to a bigger box (safely).
  • 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 12 minutes. 

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.

Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed. 

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Bulgarian Split Squat  with weight (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

Goblet Squat with a Pulse:

1 set of 20 | 1 set of 14 | 1 set of 8

Leg Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 14 | 1 set of 8

Curtsey Lunge with weight (per leg):

1 set of 14 | 1 set of 10 | 1 set of 6

CHEST

Dumbbell Bench Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

SHOULDERS

Overhead single, single double:

1 set of 10 | 1 set of 8 | 1 set of 6

Front Plate Raise:

1 set of 10 | 1 set of 8 | 1 set of 6

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.

Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed. 

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Pull-Ups (Push-Ups if n/a):

2 sets of 10 reps - warm up

Barbell Bent Over Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Reverse Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Wide Grip Lat Pulldown:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell High pulls:

1 set of 16 | 1 set of 12 | 1 set of 8

BICEPS

Bicep Curl with Bar:

1 set of 16 | 1 set of 12 | 1 set of 8

Hammer Curl:

1 set of 16 | 1 set of 12 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 16 | 1 set of 12 | 1 set of 8

Tricep Pushdown:

1 set of 16 | 1 set of 12 | 1 set of 8

AB CIRCUIT

Twist Crunches: 2 sets of 20 reps per side

Flutter Kicks: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps rep side

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)

1 minute wall sit

1 minute Moguls

1 minute plank

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Walking Lunges with Weights (per leg):

2 sets of 12 reps - warm up

Leg Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 14 | 1 set of 8

Back Squat:

1 set of 20 | 1 set of 14 | 1 set of 8

Reverse Lunge with Dumbbell Passthrough (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

Leg Curl:

1 set of 20 | 1 set of 14 | 1 set of 8

WORKING SUPER SETS

Perform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Extensions, 20 jump squats, rest, Repeat 2X)

Leg Extension: 2 sets of 12-15 reps

Plie Squat Jump: 20 reps (after each above set)

FINISHERS REPEAT 2X

Jump Squat: 20 reps

Jump Lunges: 20 reps per leg

Scissor Jumps: 20 reps

Toe Taps: 1 minute

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