DAY 1

Low Carb + HIIT

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

HIIT

Complete each circuit in full before moving to the next one.

Do 30 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

CIRCUIT 1  

Butt Kicks

Mountain Climbers (no twist)

Forearm Push Ups

Repeat 2X

 

CIRCUIT 2

In and Outs (one foot back at a time is okay!)

Air Squat

Push-Ups

Repeat 2X

 

CIRCUIT 3

Arm Circles

Side Lunge to Squat

Curtsy Lunge

Repeat 2X

5 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 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 14 minutes.

15 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

 

5-10 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

LEGS

Reverse Lunge with Dumbbell Passthrough  (per leg): 2 sets of 12 reps - warm up

Goblet Squat with a Pulse: 2 sets of 12 reps

BUILD UP (LEGS/CHEST/SHOULDERS)

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 5. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

Calf Raises

Dumbbell Deadlift

CHEST

Dumbbell Bench Press

Dumbbell Fly

SHOULDERS

Front Plate Raise

Military Press

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

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM


 
 

DAY 4

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

BACK

Pull-Ups or Push-Ups if n/a: 2 sets of 12 reps - warm up

Bent Over Row: 2 sets of 12 reps

BUILD UP (BACK/BICEPS/TRICEPS)

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 5. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

Bent-Over Reverse Fly

Seated Dumbbell Rows

BICEPS

Hammer Curl

Bicep Curl

TRICEPS

Tricep Kickback

Tricep Dips

ABS

Medicine Ball/Russian Twists: 45 seconds

Leg lifts: 45 seconds

Mountain Climbers: 45 seconds (no twist)

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

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM


 
 

DAY 5

Low Macro Day + 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • Or Yoga

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM


 
 

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

WARM UP 2 ROUNDS

Air Squat: 30 seconds

Wall Sit: 30 seconds

Plank: 30 seconds

LEGS

Front Squat: 2 sets of 12 reps

Curtsy Lunge with weight: 2 sets of 10-12 reps (per leg)

BUILD UP (LEGS)

Perform 1 rep, then 2 reps, then 3 reps, all the way up to 5. Start with heavy weight and drop down as needed. Slow down if you start to compromise form. Complete all reps of one move before moving to next.

Kettlebell Swings

Calf Raises

Dumbbell Thrusters

FINISHERS

Air Squat: 20 reps

Side Lunge to Squat: 15 reps (per side)

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

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM


 
 

DAY 7

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog

  • 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • Or Yoga

REMINDER: ORDER JUICE CLEANSE BY tonight AT 8PM