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.
**If you need to do the 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 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.
PELVIC FLOOR (OPTIONAL)
Dead Bug: 2 sets of 20 reps per side
Bird Dog: 2 sets of 20 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
Reverse Lunge with Dumbbell Passthrough: 2 sets of 10 reps per leg
Single Leg Deadlifts (per leg): 2 sets of 15 reps per leg
Leg Press: 3 sets of 12-15 reps
Calf raises on Leg Press Machine: 3 sets of 12-15 reps
Smith Machine Squat: 3 sets of 12 reps
Dumbbell Thruster: 3 sets of 12 reps
CHEST
Dumbbell Bench Press: 3 sets of 12-15 reps
Dumbbell Fly: 3 sets of 12-15 reps
SHOULDERS
Wall sit with Front Plate Raise: 3 sets of 12 reps
Wall sit with Overhead single, single double: 2 sets of 8-10 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
Forearm Push Ups: 2 sets of 12 reps - warm up
Face Pull: 3 sets of 12-15 reps
Straight Arm Pulldown: 2 sets of 12 reps
Bent over Reverse Fly: 3 sets of 12 reps
Bent over Row: 3 sets of 12 reps
BICEPS
Seated Bicep Curl : 3 sets of 12-15 reps
Hammer Curl: 3 sets of 12-15 reps
TRICEPS
Tricep Overhead Extension: 3 sets of 12-15 reps
Tricep Dips (from chair or bench): 3 sets of 12-15 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.
LEGS
Leg Press: 3 sets of 12-15 reps
Calf raises on Leg Press Machine: 3 sets of 12-15 reps
Dumbbell Deadlift: 3 sets of 12-15 reps
Goblet Squat: 2 sets of 12 reps
Back Squat: 3 sets of 12-15 reps
Curtsey Lunge: 3 sets of 10 reps per leg
WORKING SUPER SETS
Perform 1 set of each exercise, back to back, with a 90 second rest between each round.
Scissor Step Ups: 2 sets of 15 reps per leg
Plie Squat Jump: 15 reps between reps
GLUTES
Kickback Glute Machine(Banded or machine): 2 sets of 12 reps per leg
Banded Clamshells: 2 sets of 12 reps per leg
Glute Bridges: 2 sets of 20 reps
Lying Hip Abductors with band: 2 sets of 12 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