DAY 1
Low Carb +HIIT
5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
EMOM + CIRCUITS
For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. The faster you go, the longer you have to rest. Repeat for 5 minutes before moving to next circuit.
For example, when the minute starts, perform 8 jump squats, 6 x jacks, 4 jump lunges and then rest the remainder of what is left in the minute.
EMOM Circuit 1:
Repeat for 5-7 minutes
Circuit 2:
10 reps (per arm:) Plank with Row
20 reps: In and Outs
EMOM Circuit 3
4 Mountain Climbers on Steroids
Repeat for 5-7 minutes
Circuit 4
20 Moguls
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 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.
10 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
Pull-Ups: 4 sets of 12-15 reps
Reverse grip Barbell Bent Over Row: 4 sets of 12-15 reps
Bent-Over Reverse Fly: 4 sets of 12-15 reps
Dumbbell High pulls: 2 sets of 12-15 reps
BICEPS
Bicep Curl with Bar: 4 sets of 12-15 reps
Hammer Curl: 4 sets of 12-15 reps
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
Dumbbell Bench Press: 4 sets of 12-15 reps
Dumbbell Fly: 4 sets of 12-15 reps
TRICEPS
Tricep Kickback: 4 sets of 12-15 reps
Tricep Dips: 4 sets of 12-15 reps
Tricep Push Up: 2 sets of 12-15 reps
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
In and Outs: 1 minute
Jump Squat: 1 minute
LEGS
Goblet Squat: 4 sets of 12-15 reps
Leg Extension: 4 sets of 12-15 reps
Leg Curl: 4 sets of 12-15 reps
Smith Machine Romanian Deadlift: 4 sets of 12-15 reps
Leg Press: 4 sets of 12-15 reps
Calf Raises on leg press machine: 4 sets of 12-15 reps
FINISHERS 2 ROUNDS
Leg Curl: 1 minute *single leg, per leg
Burpees: 1 minute
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
Dumbbell Snatch: 20 reps (per side)
ABS
Leg raises: 3 sets of 12
Ab Machine: 3 sets of 12 (per side)
Medicine Ball/Russian Twists: 3 sets of 12 (per side)