DAY 1

Low Carb + HIIT

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

STRETCHING

50/50 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1 - 2 and 2 - 3. Repeat entire 50/50 circuit 2X.

Circuit 1

50 High Knees

10 X Jacks

20 Criss Cross Squats

20 Mountain Climbers on Steroids

Rest 1 minute

Circuit 2

50 Butt Kicks

10 Jump Lunges (per leg)

20 Plank Shoulder Tap

20 In and Outs

Rest 1 minute

Circuit 3

50 Toe Taps

10  Man-Maker

20 Moguls

20 Scissor Jumps

Rest 1 minute

 

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. 
  • If you want an extra challenge, practice your Handstands. Please use a spotter and your best judgment. Follow this tutorial for best practices and technique.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg Raise: 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

Circuit 1:

Leg Press:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Calf raises on Leg Press Machine:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Circuit 2:

Leg Extension:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

Dumbbell Deadlift:

2 sets of 10 reps, heavy weight | 1 set of 25 reps at 50% previous weight

CHEST

Dumbbell Bench Press: 3 sets of 12 reps

Dumbbell Fly: 3 sets of 12 reps

SHOULDERS

Wall sit with Military Press: 3 sets of 12 reps

Wall sit with Side Lateral Raise: 3 sets of 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 12 reps - warm up

Circuit 1:

Barbell Bent Over Row:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Face Pull:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Circuit 2:

Bent over Reverse Fly:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Seated Row:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

BICEPS

Bicep Curl: 3 sets of 12-15 reps

Hammer Curl: 3 sets of 12-15 reps

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Overhead Extension: 3 sets of 12-15 reps

AB CIRCUIT

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

Twist Crunches: 4 sets of 10 per side

Leg Raise: 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

DIRECTIONS:

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

LEGS

Bulgarian Split Squat: 2 sets of 12 reps per leg

Circuit 1:

Sumo Squat with Weight:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Goblet Squat:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Circuit 2:

Leg Press:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Calf raises on Leg Press Machine:

2 sets of 10 reps, heavy weight | 1 set of 30 reps at 50% previous weight

Leg Curl:

2 sets of 10 reps, heavy weight, per leg | 1 set of  30 reps at 50% previous weight

FINISHERS 2X

Jump Squat: 20 reps

Jump Lunges 20 reps (per leg)

Criss Cross Squats: 20 reps

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