DAY 1

Low Carb + Tabata

3 minute warm up

TABATA

*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 per exercise group. Alternate between each exercise paired together.

CIRCUIT 1: Complete 4x

CIRCUIT 2: Complete 4x

CIRCUIT 3: Complete 4x

  • Jump Lunges (static lunges if you cannot jump): 20 seconds on / 10 seconds rest

  • Russian Twists: 20 seconds on / 10 seconds rest

CIRCUIT 4: Complete 4x

CIRCUIT 5: Complete 4x

Cooldown:

  • 15 Mins Low Intensity Steady State

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.

CORE

  • 3 sets of 10 reps

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 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

DIRECTIONS: combined sets

  • Complete each of these groups as a superset.  Rest one minute and then repeat three times. After completing 3 sets of a group, rest one minute and then move to the next grouping.

  • Perform each for reps listed

BACK & Biceps

SET 1: 15 reps

SET 2: 12 reps

SET 3: 12 reps

SET 4: Til failure

Core:

  • 3 sets of 10 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.

DIRECTIONS: single sets

  • Complete each of these groups as a superset.  Rest one minute and then repeat three times. After completing 3 sets of a group, rest one minute and then move to the next grouping.

  • Perform each group for reps listed

CHEST & triceps

SET 1: 15 reps

SET 2: 12 reps

SET 3: 12 reps

SET 4: Til failure

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

DIRECTIONS: single sets

  • Perform each group of exercises for sets listed

WARM UP

  • Smith Machine Squats: 4 sets 8-10 reps (2 sets with feet underneath you and 2 sets with feet out front)

LEGS

SET 1: 3 sets of 10-12 reps

SET 2: 3 sets of 10-12 reps

SET 3: 3 sets of 12-15 reps

SET 4: 3 sets of 12 -15 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

DIRECTIONS:

  • Complete 3-5 rounds of the following sets. Rest two minutes in between sets. Add five pounds of resistance to each exercise per set/round.

SHOULDERS

SET 1:

SET 2:

SET 3:

SET 4:

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