DAY 1

Low Carb + HIIT

3 minute warm up

dirty dozen

Complete these 12 moves 12 reps each and then repeat circuit for a total of two times through.

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:

  • Complete each circuit 5 times with minimal rest between exercises and 1 minute rest between sets.

WARM UP

LEGS: circuit 1

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