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 LEG CIRCUIT (REPEAT 2 TIMES)
Jog in place: 40 reps
Butt Kicks: 40 reps
Moguls: 40 reps
Squat jumps: 40 reps
Rest 2 min after circuits
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(lay on ground): 4 sets of 10
Medicine Ball/Russian Twists: 3 sets of 10 reps per side
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
Curtsey Lunge: 3 sets of 15 reps per leg
Reverse Lunge with Weight: 2 sets of 15 reps per leg
Calf Raises: 3 sets of 15 reps
Bulgarian split squat: 2 sets of 15 reps per side
Plie Squat Jump: 3 sets of 15 reps
WORKING SUPER SET
A super set is performed when two exercises are performed in a row without stopping. Rest for 90 seconds between rounds.
Dumbbell Deadlift: 2 sets of 20 reps
Jump Squat: 20 reps between sets
CHEST
Vertical Chest Press: 3 sets of 15 reps
Dumbbell fly: 3 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 each 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: 3 sets of 15 reps
Bent-over reverse fly: 3 sets of 15 reps
Dumbbell High pulls: 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
Tricep overhead extension: 2 sets of 15 reps
Tricep kickback: 2 sets of 15 reps
Tricep Dips (from chair or bench)r: 2 sets of 15 reps
ABS
Ab Bicycles: 5 sets of 10 reps per side
Leg lifts(lay on ground): 2 sets of 10 reps
Flutter Kicks: 3 sets of 10 reps per side
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
Plie Squat: 4 sets of 15 reps
Dumbbell Deadlift: 4 sets of 15 reps
Bulgarian Split Squat: 4 sets of 12-15 reps per leg
Scissor Step Ups: 4 sets of 15 reps per leg
Calf Raises: 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. Rest for 90 seconds between rounds.
Front Squat: 4 sets of 12-15 reps
Kettlebell Swings: 20 reps between sets
Finishers
Curtsey lunges: 40 reps each leg
Side lunge with a squat: 40 reps each leg
Jump squats: 40 reps
Jump lunges: 40 reps each 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