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.

Butt Kicks (Stationary - without jumping if necessary)

Standing Leg Raise (Alternate legs)

Curtsey Lunge

High knees (Stationary - without jumping if necessary)

Side Lunge to Squat

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.

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

Side Lunge to Squat: 2 sets of 10 reps per leg

Reverse Lunge holding weight at chest: 2 sets of 10 reps per leg

Leg Press: 3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

Leg Extensions: 3 sets of 12-15 reps

Jump Squat with Weight: 2 sets of 12 reps

CHEST

Dumbbell Bench Press: 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps

SHOULDERS

Overhead Single Single Double: 2 sets of 6-8 reps

10 to 1’s

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: 2 sets of 12 reps - warm up

Barbell Bent Over Row: 3 sets of 10-12 reps

Reverse Fly: 3 sets of 10-12 reps

Man-Maker 3 sets of 12-15 reps

Face Pull: 3 sets of 12-15 reps

BICEPS

Seated Bicep Curl (Concentration curl): 3 sets of 12-15 reps

Hammer Curl: 3 sets of 12-15 reps

TRICEPS

Tricep Kickback: 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute butt kicks

LEGS

Leg Extension: 3 sets of 10-12 reps

Leg Curl: 3 sets of 10-12 reps

Jump Squat with Weight: 2 sets of 12 reps

Front Squat: 3 sets of 10-12 reps

Dumbbell Deadlift: 3 sets of 10-12 reps

Kickback Glute Machine: 3 sets of 10 reps

Bulgarian Split Squat: 3 sets of 10-12 reps

Curtsey Lunges 2 sets of 10 reps 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