DAY 1

Low Carb + HIIT

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

STRETCHING

HIIT CIRCUITS

Perform each circuit as directed. Complete for 2 rounds total.

Circuit 1

Circuit 2

  • 30 seconds each

Circuit 3

Circuit 4

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.

10 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

LEGS

CHEST

SHOULDERS

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

BACK

HILL REPEATS ON TREADMILL OR HIIT FINISHER (IF N/A)

  • 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

HIIT FINISHER (1-2 ROUNDS):

You can substitute the sprints on row machine, bike, elliptical stair master or jump rope.

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.

WARM UP

  • Wall Sit with Weight: 1 minute

  • Air Squat: 1 minute

LEGS

SUPER SET FINISHERS

Perform first move followed immediately by second move and then rest for 90 seconds. Repeat for a total of 3 rounds.

Super Set 1:

Superset 2:

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