DAY 1

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.

Moguls

Jump Lunges

Man-Maker

Toe Taps

Forearm Push Ups

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 18 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

Barbell Lunge (Hold dumbbells at shoulders): 3 sets of 12 per leg

Goblet Squat:  4 sets of 12 reps

Scissor Step Ups: 4 sets of 10 reps per leg

Calf Raises with weight: 4 sets of 12 reps

Dumbbell Thrusters: 3 sets of 12 reps

CHEST

Vertical Chest Press: 3 sets of 15 reps

Dumbbell Fly: 3 sets of 15 reps

SHOULDERS

Overhead press Single Single Double (dumbbell): 2 sets of 10-12 reps

Front Plate Raise: 2 sets of 12-15 reps

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 15 reps

Bent Over Row: 4 sets of 15 reps 

Bent over Reverse Fly: 4 sets of 15 reps

Face Pull with band (or weight if n/a): 4 sets of 15 reps

BICEPS

Bicep Curl: 4 sets of 12 reps

Hammer Curl: 4 sets of 12 reps

TRICEPS

Tricep Overhead Extension: 4 sets of 12 reps

Tricep Dips (from chair or bench): 4 sets of 12 reps

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

Tricep Push-Up: 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

Bulgarian Split Squat: 2 sets of 15 reps per leg

Calf Raises with weight: 3 sets of 15 reps 

SUPER SETS

Perform 1 set of each exercise in a row without stopping. Rest for 90 second rest between each round.

Kettlebell Swings: 3 sets of 10 reps

Goblet Squat: 3 sets of 10 reps

__

Reverse Lunge with Dumbbell Pass through: 3 sets of 10 reps (1 R leg + 1 L leg = 1 rep)

Dumbbell Deadlift: 3 sets of 10 reps 

FINISHERS (REPEAT 2X)

Curtsey lunges: 30 reps per leg

Scissor Step Ups: 30 reps per leg

Jump squats: 30 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