DAY 1

Low Carb + Tabata

3 minute warm up

TABATA CIRCUITS

  • 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. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest).

Round 1 (Alternate between moves)

Scissor Jumps: 20 seconds on/ 10 seconds rest

Plank Shoulder Tap : 20 seconds on/ 10 seconds rest

Round 2 (Alternate between moves)

Rock Star Jumps: 20 seconds on/ 10 seconds rest

Forearm Push-Ups: 20 seconds on/ 10 seconds rest

Round 3 (Alternate between moves)

In and Outs: 20 seconds on/ 10 seconds rest

Criss Cross Squat: 20 seconds on/ 10 seconds rest

Round 4 (Alternate between moves)

Tuck Jump: 20 seconds on/ 10 seconds rest

Side Lateral Raise: 20 seconds on/ 10 seconds rest

Round 5 (Alternate between moves)

Burpees: 20 seconds on/ 10 seconds rest

Toe Taps: 20 seconds on/ 10 seconds rest

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

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: ladder

  • 1 set of 15 reps , 1 set of 12 reps, 1 set of 8 reps, 1 set of 6

  • Start with a heavy weight and decrease as needed

BACK

BICEPS

Core:

  • Repeat 2 times total

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

DIRECTIONS: Ladder

  • 1 set of 15 reps , 1 set of 12 reps, 1 set of 8 reps, 1 set of 6

  • Start with a heavy weight and decrease as needed

CHEST

TRICEPS

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: Ladder

  • 1 set of 15 reps , 1 set of 12 reps, 1 set of 8 reps, 1 set of 6

  • Start with a heavy weight and decrease as needed

WARM UP

LEGS

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

DIRECTIONS: Ladder

  • 1 set of 15 reps , 1 set of 12 reps, 1 set of 8 reps, 1 set of 6

  • Start with a heavy weight and decrease as needed

SHOULDERS

CORE

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