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.
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 + Tabata
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
TABATA
Download a free tabata timer: http://www.fitlb.com/tabata-timer
*You will complete each exercise as a “Tabata round” before moving to the next exercise.
A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes per exercise.
**If you need to do mountain climbers at in incline (against chair or wall) to take pressure off low back, that is okay!
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
Bulgarian Split Squat: 2 sets of 10 reps per leg
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
Calf raises on the Leg Press Machine:
1 set of 10 | 1 set of 14 | 1 set of 18
Glute kick back (per leg):
1 set of 10 | 1 set of 12 | 1 set of 14
CHEST
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
SHOULDERS
Overhead press Single Single Double (dumbbell):
1 set of 8 | 1 set of 6 | 1 set of 10
1 set of 10 | 1 set of 14 | 1 set of 18
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 (modify with push-ups): 2 sets of 10 reps - warm up
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
BICEPS
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
TRICEPS
1 set of 10 | 1 set of 14 | 1 set of 18
1 set of 10 | 1 set of 14 | 1 set of 18
Pelvic floor (Optional)
Dead Bug: 2 sets of 20 reps per side
Bird Dog: 2 sets of 20 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 jumping jacks
LEGS
Leg Extensions: 3 sets of 12-15 reps
Calf Raises on leg press machine: 3 sets of 12-15 reps
Leg Curls (standing, sitting, or lying): 4 sets of 15 reps
Front Squat: 3 sets of 10 reps
Smith Machine Romanian Deadlift: 3 sets of 12 reps
Barbell Lunge: 2 sets of 20 per leg
HILL REPEATS ON TREADMILL OR ELLIPTICAL
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 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