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: ladder

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

  • Start with a heavy weight and decrease as needed

WARM UP

BACK

BICEPS

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.

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

DIRECTIONS: ladder

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

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

  • Start with a heavy weight and decrease as needed

WARM UP

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

LEGS

FINISHERS:Lunge Lunacy

1 minute of the exercise and then Rest 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

DIRECTIONS: Ladder

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

  • Start with a heavy weight and decrease as needed

SHOULDERS

CORE

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