DAY 1

Low Carb + Cardio

30 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

DAY 2

Low Carb + Cardio 

30 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

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.

UPPER BODY

*use 2-5lbs dumbbells in hands

20 MINUTES BRISK WALK

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.

UPPER BODY

REPEAT 3X

*use 2-5lbs dumbbells in hands

20 MINUTES OF ELLIPTICAL, BIKE, OR BRISK WALKING

DAY 5

Low Macro + 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.

  • 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.

LEGS

REPEAT 3X

use 2-5lbs dumbbells in hands

30 MINUTES OF ELLIPTICAL, BIKE OR BRISK WALKING

DAY 7

Low Macro + Active Recovery Day 

GUIDELINES

  • Rest