DAY 1

Low Carb + Tabata

5 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. Finish each tabata round before moving to the next.

20 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 16 minutes.

5 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 Macro Day + Strength Training 

5 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Directions: 3 sets of 14 reps, 10 reps, 8 reps.  Increase weight with each set, performing 1 set of each exercise (1 set of 14 reps for all moves, 1 set of 10 reps for all moves, 1 set of 8 reps for all moves, repeat for a total of 3 rounds)

Tri Set 1:

Tri Set 2:

BICEPS

Directions: 3 sets of 14 reps, 10 reps, 8 reps.  Increase weight with each set

Combined Set:

Core:

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

DAY 4

Regular Macro Day + Strength Training 

5 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

CHEST

Directions: 3 sets of 14 reps, 10 reps, 8 reps.  Increase weight with each set, performing 1 set of each exercise (1 set of 14 reps for all moves, 1 set of 10 reps for all moves, 1 set of 8 reps for all moves, repeat for a total of 3 rounds)

Tri Set 1:

Tri Set 2:

TRICEPS

3 sets 15 reps, 12 reps, 8 reps.  Increase weight with each set

Combined Set

5 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN

DAY 5

Low Carb + Active Recovery Day 

GUIDELINES

  • 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.

  • Or Yoga

 

DAY 6

Regular Macro Day + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP

  • Wall Sit: 1 minute

LEGS

Directions: Tri Set - 3 sets of listed reps. Increase weight with each set, performing 1 set of each exercise

Quad Tri Set 1:

Hamstring Tri Set 2:

Calf Tri Set

  • Calf Raises on the Leg Press: 3 sets 15-20 reps

  • Seated Calf Raise: 3 sets 15-20 reps

  • Calf Raises (machine or holding dumbbells): 3 sets to failure

FINISHERS

  • Single Leg Step Ups: 20 reps per leg

  • Jump Squat: 20 reps

  • Burpees with a push up and a jump squat: 10 reps

5 - 10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

DAY 7

Regular Macro 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

SHOULDERS

Directions: Tri Set - Increase weight with each set, performing 1 set of each exercise (1 set of 12 reps for all moves, 1 set of 8 reps for all moves, 1 set of 6 reps for all moves, repeat for a total of 3 rounds)

Tri Set

CORE

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN