DAY 1
Low Carb + HIIT
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
HIIT CIRCUIT
Jog 30 seconds
15 Moguls
Jog 30 seconds
Jog 30 seconds
25 Burpees
Jog 30 seconds
30 Mountain Climbers on Steroids
Repeat 3-5X
**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 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 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 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 weight: 2 sets of 10 reps per leg
Goblet Squat with Pulse: 3 sets of 15 reps
Leg Extension: 3 sets of 15 reps
Leg Press: 3 sets of 15 reps
Calf raises on the Leg Press Machine: 3 sets of 15 reps
Leg Curl: 3 sets of 15 reps
CHEST
Dumbbell Bench Press: 2 sets of 12 reps
Dumbbell Fly: 2 sets of 12 reps
SHOULDERS
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
Face Pull: 2 sets of 12 reps
Reverse Fly: 3 sets of 10 reps
Barbell Bent Over Rows: 3 sets of 12 reps
Seated Row: 3 sets of 10 reps
BICEPS
Bicep Curl with Bar: 3 sets of 10 reps
Hanging Bicep Curl with Pullback: 3 sets of 10 reps
TRICEPS
Tricep Kickback: 3 sets of 10 reps
Tricep Pull Down: 3 sets of 10 reps
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 Press: 3 sets of 12-15 reps
Calf Raises on leg press machine: 3 sets of 15 reps
Leg Curls (standing, sitting, or lying): 4 sets of 15 reps
Dumbbell Thrusters: 3 sets of 10 reps
Smith Machine Romanian Deadlift: 2 sets of 12
Bulgarian Split Squat: 2 sets of 20 each leg
GLUTES
Kickback Glute Machine: 2 sets of 12 reps per leg
Banded Clamshells: 2 sets of 12 reps each leg
Glute Bridges: 2 sets of 20 reps
Lying Hip Abductors with band: sets of 12 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