DAY 1
Low Carb + HIIT
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
50/50 CIRCUIT
Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat the entire 50/50 circuit.
Circuit 1
50 High Knees (Stationary - without jumping if necessary)
25 Plie Squat
25 Lunges (Stationary)
Circuit 2
50 Butt Kicks (Stationary - no jumping if necessary)
25 Air Squat
Circuit 3
25 Plie 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 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.
SETS WITH TIMED AS MANY REPS AS POSSIBLE
Use heavier weight for sets and drop weight down to a lighter weight for AMRAP
LEGS
Reverse Lunge with Dumbbell Passthrough (per leg):
1 set of 10 | 1 set of 12 - warm up
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
2 sets of 12 reps | 1 set of AMRAP in 1 minute
Calf Raises with weight;
2 sets of 12 reps | 1 set of AMRAP in 1 minute
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Bulgarian Split Squat with weight (per leg):
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Plank Alternating Leg Lifts (per leg):
2 sets of 12 reps
CHEST
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
2 sets of 10 reps
SHOULDERS
Wall sit with Military Press:
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Wall sit with Side Lateral Raise:
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
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.
SETS WITH TIMED AS MANY REPS AS POSSIBLE SETS
Start with heavier weight for sets that are 8-10 reps, then decrease weight for AMRAP set
BACK
2 sets of 10 reps - warm up
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Face Pull with band (or weight if n/a):
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
BICEPS
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Hanging Bicep Curl with Pullback:
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
TRICEPS
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Tricep Dips with weight on lap:
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
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
Man-Maker: 20 reps
Tricep Push-Up: 20 reps per side
Moguls: 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.
SETS WITH TIMED AS MANY REPS AS POSSIBLE SETS
Start with heavier weight for sets that are 8-10 reps, then decrease weight for AMRAP set
LEGS
2 sets of 12 reps per leg- warm up
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Calf Raises with weight:
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Single Leg Deadlifts (per leg):
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
Front Squat (hold weight at shoulders):
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
2 sets of 12 reps | 1 set of AMRAP in 45 seconds
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 FINISHERS if no treadmill/elliptical (Repeat 2X)
Curtsey Lunge: 20 reps per leg
Side Lunge to Squat: 20 reps
Jump Lunges: 20 reps per leg
Lying Hip Abductors with band: 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)
- ORr Yoga