DAY 1

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.

HIIT LEG CIRCUIT (REPEAT 2 TIMES)

Air Squat: 20 reps

Plie Squat Jump: 20 reps  per leg

Squat Jumps: 20 reps

Scissor Step Ups: 20 reps per leg

Rest 2 min after first circuit

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 16 minutes.

AB CIRCUIT

Medicine Ball/Russian Twists: 5 sets of 10 twists per side

Ab Bicycles: 5 sets of 10 reps per side

Twist Crunches: 2 sets of 15 per side

Leg lifts (lay on ground): 4 sets of 10 reps

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 Calorie Day + 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.

SUPER SETS

A super set is performed when two exercises are performed in a row without stopping. Rest for 90 seconds after each super set

LEGS/SHOULDERS

Military Press: 3 sets of 12 reps

Front Plate Raise: 3 sets of 12 reps

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Reverse Lunge with Dumbbell Passthrough: 3 sets of 12 reps per leg

Jump Squat with Weight: 3 sets of 12 reps

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Goblet squat with weighted object: 3 sets of 15 reps

Bulgarian split squat: 3 sets of 15 reps

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Forearm Push Ups: 3 sets of 15 reps

Dumbbell fly: 3 sets of 15 reps

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

DAY 4

Regular Calorie Day + 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.

SUPER SETS

A super set is performed when two exercises are performed in a row without stopping. Rest for 90 seconds after each super set.

BACK/BICEPS/TRICEPS

Pull-Ups (Push-ups if N/A): 2 sets of 12 reps

 

Bent-over Row: 3 sets of 10 reps

Bent-Over Reverse Fly: 3 sets of 10 reps

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Bicep Curls: 3 sets of 10 reps 

Push-ups: 3 sets of 10 reps

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Dumbbell High pulls: 3 sets of 10 reps

Tricep overhead extension: 3 sets of 10 reps

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Tricep Dips (from chair or bench): 3 sets of 10 reps

Forearm Push Ups: 3 sets of 10 reps

HILL REPEATS ON TREADMILL:

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 20 minutes

OR FINISHERS (If no treadmill/elliptical)

Man-Maker: 20 reps

Tricep Push-Up: 20 reps rep per side

Moguls: 20 reps

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

DAY 5

Regular Calorie Day + Active Recovery Day

 

GUIDELINES

  • Take the day off
  • 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

Training Day Calories + 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

Plie Squat: 2 sets of 15 reps- warm up

Dumbbell Deadlift: 3 sets of 15 reps

Reverse Lunge with Weight: 2 sets of 12-15 reps per leg

Kettlebell Swings: 3 sets of 12 reps

Step Up: 2 sets of 15 reps per leg

Calf Raises: 3 sets of 15 reps

FINISHERS (REPEAT 2X)

Curtsey lunges: 40 reps per leg

Toe Taps: 40 reps per leg

Jump squats: 40 reps

In and Outs: 40 reps 

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

DAY 7

Regular Calorie 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
  • 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