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CHECK YOURSELF: BE SURE THAT YOU HAVE PAID FOR THIS PROGRAM AND ARE NOT USING ANOTHER PERSON'S CREDENTIALS.

MEASUREMENTS
Take your measurements: Chest, hips, waist, thighs, calves, biceps, butt.

BEFORE PHOTOS
Take your before photos and keep them in a safe place.

DAY 1

Low Carb +HIIT 

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

STRETCHING

HIIT

Start with 10 of each move, then 9, then 8, all the way down to 2. On the last set, do 10 of each move again.
(10, 9, 8, 7, 6, 5, 4, 3, 2, 10)

(Example: 10 Criss Cross Squats, Rest 10 seconds, 10 Burpees , Rest 10 seconds, etc..)

Criss Cross Squats

Rest 10 seconds

Burpees

Rest 10 seconds

High Knees (per side)

Rest 10 seconds

In and Outs

Rest 10 seconds

Dumbbell Thrusters

Rest 10 seconds

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 20 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

Directions: Tri set - 3 sets of 12 reps, 8 reps, 6 reps.  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 1:

Tri Set 2:

BICEPS

Directions: 3 sets of 12 reps, 8 reps, 6 reps.  Increase weight with each set

Combined Set:

Core:

  • V Sit: 2 sets of 10-12 reps

  • Plank: 2 sets of 1 minute

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: Tri set - 3 sets of 12 reps, 8 reps, 6 reps.  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 1:

Tri Set 2:

TRICEPS

3 sets of 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.

 

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 - 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 1:

Tri Set 2

FINISHERS

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