DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA SUPERSETS

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 tabata round or strength superset before moving to the next.

Tabata Round 1  (Alternate moves)

In and Outs: 20 seconds on/ 10 seconds rest

Scissor Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 1 (Alternate moves)

Man-Maker: 30 seconds

Kettlebell Swings: 30 seconds

Repeat 3X

 

Tabata Round 2 (Alternate moves)

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Burpees: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 2 (Alternate moves)

Plank with Row: 30 seconds

Dumbbell Thrusters: 30 seconds

Repeat 3X

 

Tabata Round 3 (Alternate moves)

Toe Taps: 20 seconds on/ 10 seconds rest

X Jacks: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 3 (Alternate moves)

Wall sit with Military Press: 30 seconds

Tricep Dips (from chair or bench): 30 seconds

Repeat 3X

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

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 14 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.

DIRECTIONS:

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

LEGS

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

Circuit 1:

Goblet Squat:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Dumbbell Deadlift:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Circuit 2:

Dumbbell Squat:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

Calf Raises:

2 sets of 10-12 reps, heavy weight | 1 set of 20 reps at 50% previous weight

CHEST

Vertical Chest Press: 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps

SHOULDERS

Wall sit with Overhead single, single double: 2 sets of 8-10 reps

Wall sit with Front Plate Raise: 3 sets of 10-12 reps

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.

DIRECTIONS:

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

BACK

Push Ups with Feet Elevated: 2 sets of 12 reps - warm up

Circuit 1:

Bent Over Row:

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

Plank with Row:

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

Circuit 2:

Bent over Reverse Fly:

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

Dumbbell Seated Row:

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

Man-Maker: 5 reps

BICEPS

Seated 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

ABS

Medicine Ball/Russian Twists: 1 minute

Flutter Kicks: 1 minute

Leg Levers: 1 minute

FINISHERS (ADVANCED/OPTIONAL)

X Jacks: 20 reps

Moguls: 20 reps per side

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 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute Plank

1 minute Plie Squat Jump

DIRECTIONS:

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

LEGS

Side Lunge to Squat: 2 sets of 12 reps per leg

Single Leg Deadlift: 2 sets of 12 reps per leg

Circuit 1:

Front Squat:

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

Kettlebell Swings:

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

Circuit 2:

Dumbbell Deadlift:

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

Calf Raises:

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

Seated Hip Abduction with band:

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

FINISHERS 2X

Scissor Step Ups: 1 minute

Jump Lunges: 1 minute

Criss Cross Squats: 1 minute

Toe Taps: 1 minute


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

 

DAY 7

Low Macro Day + 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