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 20 minutes.
HIIT CIRCUIT (REPEAT 2 TIMES)
Jog in place: 40 reps
Butt Kicks: 40 reps
Moguls: 40 reps
Squat jumps: 40 reps
Rest 2 min after each circuit
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 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 20 minutes.
AB CIRCUIT
Stomach vacuum with a twist: 5 sets of 20 twists 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
Leg extensions: 2 sets of 12-15 reps
Leg curls (standing, sitting, or lying): 4 sets of 15 reps
Leg press: 3 sets of 15 reps
Calf raises on the leg press machine: 3 sets of 15 reps
Glute kick back: 3 sets of 15 reps per leg
WORKING SUPER SET
A super set is performed when two exercises are performed in a row without stopping. Rest for 90 seconds between rounds.
Back Squat: 2 sets of 20 reps
Barbell Lunges: 20 reps per leg between sets
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Smith Machine Romanian Deadlift: 2 sets of 20 reps
Jump Squat: 20 reps between sets
CHEST
Dumbbell incline bench press: 2 sets of 15 reps
Dumbbell fly: 2 sets of 15 reps
SHOULDERS
Side Lateral Raise: 2 sets of 15 reps
Military press: 2 sets of 15 reps
Front plate raise: 2 sets of 15 reps
FINISHERS
Burpees: 15 reps
Air Squat: 40 reps
Push-Ups: 40 reps
Twist Crunches: 40 reps per side
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
Man-Maker: 2 set of 15 reps
Bent Over Row: 2 sets of 15 reps
Reverse fly: 2 sets of 15 reps
Dumbbell High pulls: 2 sets of 15 reps
Seated Row: 2 sets of 15 reps
BICEPS
Bicep Curl: 2 sets of 15 reps
Hammer curl: 2 sets of 15 reps
Hanging bicep curl with pull back: 2 sets of 15 reps
TRICEPS
Straight Arm Pulldown: 2 sets of 15 reps
Tricep pull down: 2 sets of 15 reps
Tricep overhead extension: 2 sets of 15 reps
ABS
Ab Bicycles: 3 sets of 10 reps per side
Ab Machine: 2 sets of 15
Leg lifts: 2 sets of 10
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 Extension with low weight: 2 sets of 12-15 reps
Leg Curl (lying, seated, or standing): 4 sets of 15 reps
Back Squat: 4 sets of 15 reps
Smith Machine Romanian Deadlift: 2 sets of 15 reps
Leg Press:4 sets of 15 reps
Calf Raise on Leg Press Machine: 4 sets of 15 reps
Goblet Squat with a Pulse: 2 sets of 10 reps
WORKING SUPER SET
A super set is performed when two exercises are performed in a row without stopping. Break for 90 seconds between each round.
Dumbbell Thrusters: 3 sets of 12 reps
Plie Squat Jump: 20 reps in between sets
FINISHERS
Curtsey lunges: 40 reps
Side lunge with a squat: 40 reps
Jump squats: 40 reps
Jump lunges: 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