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 18 minutes.

HIIT LEG CIRCUIT (REPEAT 2 TIMES)

Air squat : 20 reps

Jump Lunges: 20 reps per leg

Step up on bench: 20 reps per leg

Scissor Jumps : 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 18 minutes.

AB CIRCUIT

Medicine Ball/Russian Twists: 5 sets of 20 twists reps per side

Ab Bicycles: 5 sets of 10 reps per side

Leg lifts: 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.

LEGS

Walking Lunges with Weights: 3 sets of 12-15 reps per leg

Leg extension: 2 sets of 12-15 reps

Leg curl: 3 sets of 12-15 reps

Bulgarian split squat: 3 sets of 12-15 reps per leg

Plie Squat:  3 sets of 12-15 reps

CHEST

Dumbbell incline bench press: 3 sets of 12 reps

Dumbbell fly: 3 sets of 12 reps

Push-Ups: 2 sets of 12 reps

SHOULDERS

Military press : 3 sets of 12-15 reps

Side Lateral Raise: 3 sets of 12-15 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.

BACK

Pull-ups (medium or wide grip and assisted if necessary): 4 sets of 10 reps

Bent Over Row: 3 sets of 10-12 reps

Reverse fly: 2 sets of 10-12 reps

Face Pull: 3 sets of 10-12 reps

Dumbbell High pulls: 3 sets of 10-12 reps

BICEPS

Bicep Curl with Bar: 3 sets of 10-12 reps

Hammer curl: 3 sets of 10-12 reps

TRICEPS

Tricep overhead extension: 3 sets of 10-12 reps

Tricep Pushdown: 3 sets of 10-12 reps

ABS

Ab Bicycles: 3 sets of 10 reps per side

Ab Machine: 2 sets of 15

Leg lifts: 2 sets of 10

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

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

Leg Press: 3 sets of 15 reps

Calf Raise on Leg Press Machine: 3 sets of 15 reps

Dumbbell Deadlift: 3 sets of 12 reps

Goblet Squat: 3 sets of 15

Leg Extension: 3 sets of 12-15 reps

Leg Curl (lying/seated): 2 sets of 15 reps 

FINISHERS (REPEAT 2X)

Curtsey lunges: 40 reps per leg

Side lunge with a squat: 40 reps per leg

Jump squats: 40 reps

Jump lunges: 40 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