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)
Jump Squat: 20 reps
Mountain Climbers on Steroids: 20 reps
In and Outs: 20 reps
Burpees: 20 reps
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 20 twists per side
Ab Bicycles: 5 sets of 10 reps per side
Flutter Kicks: 2 sets of 15 reps
Leg lifts (lay on ground): 4 sets of 10
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
Overhead single, single double: 2 sets of 12 reps
Side Lateral Raise: 2 sets of 12 reps
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Reverse Lunge with Weight: 3 sets of 12-15 reps per leg
Jump Squat: 3 sets of 12-15 reps
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Walking Lunges with Weights: 3 sets of 10 reps per leg
Bulgarian split squat: 3 sets of 10 reps per leg
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Vertical Chest Press: 3 sets of 15 reps
Dumbbell fly: 3 sets of 15 reps
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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
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Bent-over Row: 3 sets of 10-12 reps
Bent-Over Reverse Fly: 3 sets of 10-12 reps
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Bicep Curls: 3 sets of 10-12 reps
Hammer Curl: 3 sets of 10-12 reps
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Seated Bicep Curl (Concentration Curl): 3 sets of 10-12 reps
Tricep overhead extension: 3 sets of 10-12 reps
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Tricep Dips (from chair or bench): 3 sets of 10-12 reps
Tricep Kickback: 3 sets of 10-12 reps
FINISHERS
Man-Maker: 20 reps
Tricep Push-Up: 20 reps 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.
WARM UP (2 ROUNDS)
1 minute wall sit
1 minute plank
1 minute mountain climber
LEGS
Goblet Squat: 3 sets of 15 reps
Dumbbell Deadlift: 3 sets of 15 reps
Calf Raises on step: 4 sets of 15 reps
Side Lunge to Squat: 2 sets of 12 per leg
Walking Lunges with Weights: 2 sets of 12 per leg
GLUTES
Banded Glute Kickback: 2 sets of 12 reps per leg
Banded Clamshells: 2 sets of 12 reps per leg
Glute Bridges: 2 sets of 20 reps
Lying Hip Abductors with band: sets of 12 reps per leg
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