DAY 1
Low Carb + HIIT
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
HIIT CIRCUIT
Jog 30 seconds
15 Butt Kicks (Stationary - without jumping if necessary)
Jog 30 seconds
Jog 30 seconds
25 Lunges (Static)
Jog 30 seconds
30 Plie Squat
REPEAT 3X
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
Barbell Lunges (hold weights at chest): 2 sets of 10 reps per leg
Bulgarian Split Squat: 2 sets of 10 reps per leg
Goblet Squat with a Pulse: 3 sets of 10-12 reps
Calf Raises: 4 sets of 12-15 reps
Jump Squat with Weight: 3 sets of 10-12 reps
CHEST
Vertical Chest Press: 3 sets of 12-15 reps
Dumbbell Fly: 3 sets of 12-15 reps
SHOULDERS
Wall sit with Front Plate Raise: 2 sets of 12-15 reps
Wall sit with Side Lateral Raise (seated or standing): 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
Pull Ups (Modify to Push Ups if n/a): 2 sets of 10 reps
Moguls: 2 Sets of 10 reps
Bent Over Row: 3 sets of 10-12 reps
Bent over Reverse Fly: 3 sets of 10-12 reps
Man-Maker: 2 sets of 12 reps
BICEPS
Hanging Bicep Curl with Pullback: 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
FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X
X Jacks: 20 reps
Forearm Push Ups: 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
Barbell Lunge (Hold dumbbells at shoulders): 2 sets of 10 reps per leg
Side Lunge to Squat: 2 sets of 10 reps per leg
Calf Raises: 3 sets of 15 reps
SUPER SETS
Perform 1 set of each exercise, back to back, with a 90 second rest between each round.
Plie Squat Jump: 3 sets of 12 reps
Goblet Squat: 3 sets of 12 reps
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Kettlebell Swings: 2 sets of 12 reps
Dumbbell Deadlift: 2 sets of 12 reps
GLUTES
Banded Glute Kickback: 2 sets of 15 reps per leg
Banded Clamshells: 2 sets of 25 reps per leg
Glute Bridges: 2 sets of 25 reps
Lying Hip Abductors with band: sets of 25 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