30 Day Program

Cardio: 2-3x per week : 10-15 minute warm up + 10-15 min cool-down | Incline Treadmill walk, Stairmaster, Elliptical, or Light jog with no
LEGS Set 1 Set 2 Set 3 Set 4
Squats 20 8-10 8-10 8-10
Hip Thrusts 15 10 10 10
Stiff Leg Deadlifts 10 10 10
Cable Kickbacks 10 10 10
Lunges 100
SHOULDERS & ABS Set 1 Set 2 Set 3 Set 4
Seated Dumbbell Press 15 10-12 10-12 10-12
Rear Delt Cable Pulls 12 12 12 12
Around the Worlds 12-15 12-15 12-15 12-15
Bent Over Shoulder Trio 12 12 12
Weighted Hand to Toe 15 15 15
Single Leg Crunch 10.10 10.10 10.10
BACK & HIIT Set 1 Set 2 Set 3 Set 4
Side to Side Hops Reverse
HIIT | 3 Rounds of 40 sec Lunge to Weighted Lateral Single Leg Box
work + 20 sec rest Knee Drive Lunges Squats
Bent Over Barbell Row 20 15 10 10
Seated Cable Row 12-15 12-15 12-15
Seated Good Mornings 12 12 12
Back Extensions 20 20 20
LEGS Set 1 Set 2 Set 3 Set 4
Box Squats 20 10 10 10
Hip Thrusts 8-10 8-10 8-10 8-10
Rope Pull Throughs 10-12 10-12 10-12 10-12
Step Ups 12-15 12-15 12-15
Air Squats 100
ARMS & ABS Set 1 Set 2 Set 3 Set 4
Push Ups 10-12 10-12 10-12 10-12
Drag Curls 15 15 15
Bent Over Cable Extensions 12-15 12-15 12-15 12-15
Cable Bicep Curls 12-15 12-15 12-15
Dips 15 15 15
Hanging Knee Ups 15 15 15 15
Side Jack Knives 12 12 12
For each set, record the amount of weight lifted.
aster, Elliptical, or Light jog with no incline.
Set 5 Set 6
8-10
10

Set 5 Set 6

Set 5 Set 6
Jump Criss Cross 15 minutes
Squats
10

Set 5 Set 6
10
8-10

Set 5 Set 6

d.
 APRIL
Youtube Playlist: https://www.youtube.com/playlist?list=PL1c41tQdiDhPkUERLFje9twkoHtPkWr1l
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY
DAY 1 DAY 2 DAY 3 DAY 4

Legs & Butt

Dynamic Strength Cardio Extreme Metabloic Booster
Shaper

DAY 7 DAY 8 DAY 9 DAY 10 DAY 11

Legs & Butt

Cardio Burn REST Lower Body Blast Total Body Shred Shaper

DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

Metabloic Booster
Cardio Extreme +
Cardio Crush REST + Lower Body Blast Legs & Butt
Total Body Shred Shaper
DAY 21 DAY 22 DAY 23 DAY 24 DAY 25
Maximum HIIT
Cardio Extreme Cardio Burn +
REST + + REST
Legs & Butt
Total Body Shred Toned Abs & Arms Shaper
DAY 28 DAY 29 DAY 30
Legs & Butt
Dynamic Strength Cardio Crush Shaper
+ + +
Metabolic Booster Cardio Extreme Total Body Shred
wkoHtPkWr1l
FRIDAY SATURDAY
DAY 5 DAY 6

REST Total Body Shred

DAY 12 DAY 13

Toned Abs & Arms

REST +
Maximum HIIT

DAY 19 DAY 20

Cardio Crush
Dynamic Strength +
Lower Body Blast

DAY 26 DAY 27

Cardio Crush
+ REST
Lower Body Blast
 30 Day Program
Cardio: 2-3x per week : 10-15 minute warm up + 10-15 min cool-down | Jump rope, jump squats.
DATE LEGS Set 1 Set 2 Set 3
BC Ladder: 12:12 11:11 10:10
22-Mar Glute bridge SS hip abduction
Hip Thrusts 12 (17 lbs) 12 (17 lbs) 12 (15 lbs)
Sumo deadlifts 6 (86 lbs) 6 (86 lbs) 5 (86 lbs)
Heel raised goblet squats 8 (15 lbs) 8 (15 lbs) 9 (15 lbs)

HIIT Set 1 Set 2 Set 3

25-Mar Jump Rope (5mins) 45 secs 45 secs 45 secs
High Knees (3 mins) 30 secs 30 secs 30 secs
Shadow boxing (3 mins) 30 secs 30 secs 30 secs
Dumbbell squat thrusters 12 (5 lbs) 12 (5 lbs) 12 (5 lbs)
Jump Squats 12 12 10

SHOULDERS & LATS Set 1 Set 2 Set 3

26-Mar Bentover dumbbell rows 12 (10 lbs) 10 (15 lbs) 10 (15 lbs)
Shoulder Press 8 (10 lbs) 8 (5 lbs) 8 (5 lbs)

Set 1 Set 2 Set 3

27-Mar Very sore and tight hamstrings

ARMS & ABS Set 1 Set 2 Set 3

ram
cool-down | Jump rope, jump squats.
Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10 Set 11
9:9 8:8 7:7 6:6 5:5 4:4 3:3 2:2
12 (15 lbs)
5 (86 lbs)
9 (15 lbs)

Set 4 Set 5 Set 6

45 secs 45 secs

Set 4 Set 5 Set 6

10 (15 lbs)

Set 4 Set 5 Set 6

Set 4 Set 5 Set 6

Set 12
1:1
 Nutrition Meal Plan
Macros: PCOS: Weightloss: CARBS 75g | PROTEIN 105g | FAT 53g | TOTAL: 1200 c
Breakfast Calories AM Snack Calories Lunch Calories
Sunday apricot oats 242 egg white roll
green chili 2

242 2 0
Monday Thai chili pepper 2 Dandelion tea Romaine lettuce 12
Organic eggs (2) 140 Bacon 150
Blue cheese 100
Organic grape toms 13
142 0 275
Tuesday

0 0 0
Wednesday

0 0 0
Thursday

0 0 0
Friday

0 0 0
Saturday

0 0 0
l Plan
| FAT 53g | TOTAL: 1200 calories
PM Snack Calories Dinner Calories
Turmeric ginger tea

0 0 244
Avocado 320 Chicken breast (7oz) 228
Maggiano's dressing 268 Cucumber salad (100g 41
1/2 tbsp Kerrygold but 50

588 319 1324

Dandelion tea

0 0 0
Turmeric ginger tea

0 0 0
Dandelion tea

0 0 0
Dandelion tea

0 0 0
Turmeric ginger tea

0 0 0
 Nutrition Keto Meal Plan
Breakfast Calories AM Snack Calories Lunch Calories
Sunday apricot oats 242 egg white roll
green chili 2

242 2 0
Monday Thai chili pepper 2 Dandelion tea Romaine lettuce 12
Organic eggs (2) 140 Bacon 150
Blue cheese 100
Organic grape toms 13
142 0 275
Tuesday

0 0 0
Wednesday

0 0 0
Thursday

0 0 0
Friday

0 0 0
Saturday

0 0 0
eal Plan
PM Snack Calories Dinner Calories
Turmeric ginger tea

0 0 244
Avocado 320 Chicken breast (7oz) 228
Maggiano's dressing 268 Cucumber salad (100g 41
1/2 tbsp Kerrygold but 50

588 319 1324

Dandelion tea

0 0 0
Turmeric ginger tea

0 0 0
Dandelion tea

0 0 0
Dandelion tea

0 0 0
Turmeric ginger tea

0 0 0
 Ingredient Substitute
Dark chocolate granola Whole grain oats Gluten free oats
Soy protein isolate
Semi-sweet choco chips Semi-sweet choco chips
Canola oil Coconut oil
Tapioca syrup
Molasses
Soy lecithin
Salt
Baking soda