DAY 1

Low Carb + Sprints

 

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

STRETCHING

SPRINT DRILLS

Perform 10 seconds of warm up, followed by 20 seconds of sprints. Go directly into 10 seconds of Toe Taps followed by cardio/strength moves. Repeat as many times for 16 minutes. Rest as needed  and go light if any weights are required.  Sprints can be done on bike, elliptical, jump rope, running or rowing. 

10 seconds Butt Kicks

20 second Sprints

 

10 seconds Toe Taps

15 Jump Squat + Burpees

 

10 seconds Butt Kicks

20 second Sprints

 

10 seconds Toe Taps

15 Jump Lunges (each leg) + 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 + Sprints

 

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 16 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 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

TEMPO

During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps.  Each set has 10-12 reps, some may have an ending set of 8 reps. Change weights as needed. Start heavy and decrease when you reach failure.

LEGS

Kickback Glute Machine (per leg): 2 sets of 10-12 reps, warm up

Leg Press: 2 sets of 10-12 reps,1 set of 8 reps

Barbell Deadlift: 2 sets of 10-12 reps, 1 set of 8 reps

Bulgarian Split Squat (per leg): 2 sets of 10-12 reps

CHEST

Dumbbell Bench Press: 2 sets of 10-12 reps, 1 set of 8 reps

Dumbbell Fly: 2 sets of 10-12 reps, 1 set of 8 reps

SHOULDERS

10-to-1’s

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 couple moves

TEMPO

During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps.  Each set has 10-12 reps, some may have an ending set of 8 reps. Change weights as needed. 

BACK

Forearm Push Ups: 2 sets of 15 reps - warm up

Dumbbell High pulls: 2 sets of 10-12 reps

Seated Row: 2 sets of 10-12 reps, 1 set of 8 reps

Reverse Fly: 2 sets of 10-12 reps, 1 set of 8 reps

BICEPS/TRICEPS

Hammer Curl: 2 sets of 10-12 reps, 1 set of 8 reps

Tricep Kickback: 2 sets of 10-12 reps, 1 set of 8 reps

Bicep Curl: 2 sets of 10-12 reps, 1 set of 8 reps

Tricep Overhead Extension: 2 sets of 10-12 reps, 1 set of 8 reps

ABS

Mountain Climbers with a Twist: 1 minute

In and Outs: 1 minute

Flutter Kicks : 1 minute

Leg lifts: 1 minute

5-10 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  + 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

TEMPO

During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps.  Each set has 10-12 reps, some may have an ending set of 8 reps. Change weights as needed. Start heavy and decrease when you reach failure.

WARM UP (2 ROUNDS)

1 minute Adductor Machine

1 minute Air Squat

1 minute Wall Sit

LEGS

Leg Curl: 2 sets of 10-12 reps, 1 set of 8 reps, warm up

Goblet Squat: 2 sets of 10-12 reps, 1 set of 8 reps

Leg Extension: 2 sets of 10-12 reps, 1 set of 8 reps

Leg Press: 2 sets of 10-12 reps, 1 set of 8 reps

Calf Raises: 2 sets of 10-12 reps, 1 set of 8 reps

Dumbbell Squat: 2 sets of 10-12 reps, 1 set of 8 reps

HILL REPEATS ON TREADMILL

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 16-20 minutes

OR

FINISHERS 3X

Jump Squat + Burpees: 1 minute

Scissor Jumps:1 minute

Jump Lunge: 1 minute

Dumbbell Skier Swings: 1 minute

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

DAY 7

Low Macro  + Active Recovery Day

 

GUIDELINES

  • 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