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)
High knees (Stationary - without jumping if necessary)
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 12 reps per leg
Reverse Lunge holding weight at chest: 2 sets of 12 reps per leg
Front Squat (hold weight at shoulders): 3 sets of 10-12 reps
Calf Raises: 4 sets of 10-12 reps
Plie Squat Jump: 3 sets of 10-12 reps
CHEST
Vertical Chest Press: 3 sets of 10-12 reps
Dumbbell Fly: 3 sets of 10-12 reps
SHOULDERS
Overhead press Single Single Double: 3 sets of 6-8 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
Pull Ups (Modify to Push Ups if n/a): 2 sets of 10 reps
Man-Maker: 2 Sets of 10 reps
Bent Over Row: 2 sets of 10 reps
Bent over Reverse Fly: 2 sets of 10 reps
Dumbbell High pulls: 3 sets of 10 reps
Face Pull(with band): 3 sets of 10 reps
BICEPS
Seated Bicep Curl (Concentration curl): 3 sets of 12 reps
Hammer Curl: 3 sets of 12 reps
TRICEPS
Tricep Kickback: 3 sets of 15 reps
Tricep Dips (from chair or bench): 3 sets of 15 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
Moguls: 20 reps
In and Outs: 20 reps
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
Curtsey Lunges: 2 sets of 12 reps per leg
Bulgarian Split Squat: 2 sets of 12 reps per leg
Reverse Lunge with Dumbbell Passthrough: 2 sets of 12 reps per leg
SUPER SETS
Perform 1 set of each exercise, back to back, with a 90 second rest between each round.
Jump Squat with Weight 2 sets of 15 reps
Dumbbell Deadlift: 2 sets of 15 reps
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Calf Raises: 3 sets of 15 reps
Front Squat (Hold Dumbbells at Shoulders): 3 sets of 15 reps
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 GLUTES if not treadmill/Elliptical
Banded Glute Kickback: 2 sets of 20 reps per leg
Banded Clamshells: 2 sets of 20 reps per leg
Glute Bridges: 2 sets 30 reps
Lying Hip Abductors with band: 2 sets of 20 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