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
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 an incline (against chair or wall) to reduce pressure on 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
Plie Squat with Weight:
1 set of 10 | 1 set of 14 | 1 set of 18
Curtsey Lunge(per leg):
1 set of 10 | 1 set of 12 | 1 set of 14
1 set of 10 | 1 set of 14 | 1 set of 18
Reverse Lunge with Dumbbell Passthrough (per leg):
1 set of 10 | 1 set of 12 | 1 set of 14
CHEST
Vertical Chest Press: 2 sets of 12
Dumbbell Fly: 2 sets of 12
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
Push Ups: 2 sets of 12 - 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 12 | 1 set of 14
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
Tricep Dips (from chair or bench):
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
FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X
Burpees: 20 reps
Cheek to Cheek: 20 reps per side
Plank Shoulder Tap: 20 reps
*If you need to do Plank Shoulder Taps at an incline (against chair or wall) to reduce low back pressure, that is okay!
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
1 set of 8 | 1 set of 10 | 1 set of 12
Reverse Lunge with Dumbbell Pass Through:
1 set of 8 | 1 set of 10 | 1 set of 12
1 set of 12 | 1 set of 16 | 1 set of 20
Calf Raises with weight:
1 set of 12 | 1 set of 16 | 1 set of 20
1 set of 12 | 1 set of 16 | 1 set of 20
Front Squat (hold weight at shoulders):
1 set of 12 | 1 set of 16 | 1 set of 20
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
Or FINISHERS if no treadmill/ elliptical (REPEAT 2X)
Plie Squat Jump: 40 reps
Jump squats: 40 reps
Scissor Step Ups: 40 reps per leg
Curtsey 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