DAY 1

Low Carb + HIIT

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

“7 ROUNDS OF 7” HIIT

Do 7 reps of each move for 7 rounds. Rest as needed between moves/rounds.

Air Squat

Butt Kicks (Stationary - without jumping if necessary)

Plie Squat

Standing Leg Raise

Side Lunge to Squat

High Knees (Stationary - without jumping is necessary)

Curtsey Lunge

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.

OR

  • Hill repeats on treadmill:

    • 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

       

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight.

LEGS

Bulgarian Split Squat:

1 set of 8 | 1 set of 10 | 1 set of 12

Front Squat (hold weight at shoulders):

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Leg Press:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Calf raises on Leg Press Machine:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Leg Extensions:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Curtsey Lunge with weight:

1 set of 8 | 1 set of 10 | 1 set of 12

CHEST

Dumbbell Bench Press:

1 set of 8 | 1 set of 12 | 1 set of 16  

Dumbbell Fly:

1 set of 8 | 1 set of 12 | 1 set of 16  

SHOULDERS

Wall sit with Front Plate Raise:

1 set of 8 | 1 set of 12  | 1 set of 16 | 1 set of 20

Wall sit with Side Lateral Raise:

1 set of 8 | 1 set of 12  | 1 set of 16 | 1 set of 20

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Pull-Ups:

2 sets of 10 reps - warm up

Reverse Fly:

1 set of 8 | 1 set of 12 | 1 set of 16

Face Pull:

1 set of 8 | 1 set of 12 | 1 set of 16

Barbell Bent Over Row:

1 set of 8 | 1 set of 12 | 1 set of 16

Bent over Reverse Fly:

1 set of 8 | 1 set of 12 | 1 set of 16

BICEPS

Bicep Curl:

1 set of 8 | 1 set of 12 | 1 set of 16

Hammer Curl:

1 set of 8 | 1 set of 12 | 1 set of 16

TRICEPS

Tricep Kickback:

1 set of 8 | 1 set of 12 | 1 set of 16

Tricep Overhead Extension:

1 set of 8 | 1 set of 12 | 1 set of 16

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Reverse Lunge with Dumbbell Passthrough:

2 sets of 12 reps per leg- warm up

Leg Press:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Calf raises on Leg Press Machine:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Front Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

Smith Machine Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

Leg Curl:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Dumbbell Thrusters:

1 set of 8 | 1 set of 12 | 1 set of 16

Jump Squat with Weight:

1 set of 8 | 1 set of 12 | 1 set of 16

FINishers

Curtsey Lunge: 2 sets of 20 reps per leg

Jump Squat: 2 sets of 20

Jump Lunges: 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