DAY 1

Low Carb + HIIT

3 minute warm up

Dirty Dozen HIIT

  • Repeat for a total of two times

1. Skaters

2. Dumbbell Thrusters

3. Plank Jacks

4. Criss Cross Squats

5. Plank with Row

6. Scissor Step Ups

7. Star Squat Jump

8. Spider Plank

9. High Knees

10. Leg Lift (lying)

11. Plie Jump

12. Man-Makers

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: repeat 3x

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: Pyramid 5 sets

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

  • Start with a heavy weight and decrease as each set of repetitions increase THEN increase the weight as the repetitions in the set decrease.

WARM UP

BACK

BICEPS

Core:complete 2x

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: Pyramid 5 sets

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

  • Start with a heavy weight and decrease as each set of repetitions increase THEN increase the weight as the repetitions in the set decrease.

WARM UP:

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: Pyramid 5 sets

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

  • Start with a heavy weight and decrease as each set of repetitions increase THEN increase the weight as the repetitions in the set decrease.

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: Pyramid 5 sets

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

  • Start with a heavy weight and decrease as each set of repetitions increase THEN increase the weight as the repetitions in the set decrease.

SHOULDERS

CORE

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