DAY 1

Low Carb + Cardio 

30-45 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

STRETCHING: 10 MINUTES

DAY 2

Low Carb + Cardio 

30-45 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

STRETCHING: 10 MINUTES

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

REPEAT CIRCUIT 3 TIMES

5-10 MINUTES OF STRETCHING

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.

UPPER BODY

REPEAT CIRCUIT 3 TIMES

5-10 MINUTES OF STRETCHING

DAY 5

Low Macro + Active Recovery Day

GUIDELINES

  • Consider a trip to the sauna

  • 30 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

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.

LEGS

REPEAT CIRCUIT 4 TIMES

30 MINUTES OF ELLIPTICAL, BIKE OR BRISK WALKING TO COOL DOWN

DAY 7

Low Macro + Active Recovery Day

GUIDELINES

  • Rest