DAY 1

Low Carb + Tabata

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

STRETCHING

TABATA CIRCUITS

  • 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 before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest).

Round 1 (Alternate between moves)

Round 2 (Alternate between moves)

Round 3 (Alternate between moves)

Round 4 (Alternate between moves)

*if there are any moves you are unable to perform, replace that move with jogging in place

20 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 18 minutes. If you are close to a track, sprint the straights and jog the curves. 

CORE

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: SUPERSETS

  • Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise. This equals 1 set. Rest 60 sec between sets.

LEGS

SUPERSET 1:

SUPERSET 2:

CHEST/SHOULDERS

SUPERSET 1:

  • Bench Press (on exercise ball if available): 1 set of 12 reps

  • Dumbbell Fly (on exercise ball if available): 1 set of 12 reps

  • Repeat 4x

SUPERSET 2:

15 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: SUPERSETS

  • Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise. This equals 1 set. Rest 60 sec between sets.

BACK

SUPERSET 1:

___

___

 BICEPS/TRICEPS

CORE

 15 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN

DAY 5

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)

  • 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.

DIRECTIONS: SUPERSETS

  • Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise. This equals 1 set. Rest 60 sec between sets.

WARM UP

LEGS

SUPERSET 1:

__

__

SUPERSET 2:

___

FINISHERS

15 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.

  • Or Yoga