DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA CIRCUITS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*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.

Dumbbell Thrusters

In and Outs

Forearm Push Ups

Calf Raises

Dumbbell Skier Swings

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)

Sunday is a 24 hour fast and active recovery day


 
 

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.

NO LOW INTENSITY CARDIO

Sunday is a 24 hour fast and active recovery day


 
 

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.

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise. This equal 1 set. Rest 60 sec between sets

COMBINED SET 1

Walking Lunges: 1 set of 12 reps (per leg)

Push-Ups: 10 reps

Repeat for 3 sets total

COMBINED SET 2

Dumbbell Deadlift: 1 set of 12 reps

Dumbbell Fly: 1 set of 12 reps

Repeat for 4 Sets total

SHOULDERS

3 sets of 5 reps

Lateral Raise Combo:

Lying Incline bench, seated upright, standing (equals 1 rep)

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

Sunday is a 24 hour fast and active recovery day


 
 

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.

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.

This equals 1 set. Rest 60 sec between sets

WARM UP

Dumbbell Seated Row: 2 sets of 20 second reps

COMBINED SET 1

Bent Over Row: 1 set of 10-12 reps

Dumbbell Fly: 1 set of 10-12 reps

Repeat for 3 sets total

COMBINED SET 2

Bicep Curl: 1 set of 10-12 reps

Lateral Pulldown with Dumbbells: 1 sets of 10-12 reps

Repeat for 3 sets total

CORE

Cable Palloff with Band: 2 sets of 10-12 reps

Side Plank: 2 sets of 20 seconds (per side)

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

Sunday is a 24 hour fast and active recovery day


 
 

DAY 5

Low Macro + 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

sunday is a 24 hour fast and active recovery day


 
 

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.

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise. This equal 1 set. Rest 60 sec between sets

WARM UP

Wall sit: 1 minute

Air Squat: 1 minute

COMBINED SET 1

Front Squat: 1 set of 10-12 reps

Kettlebell Swings: 1 set of 10-12 reps

Repeat for 3 sets total

COMBINED SET 2

Dumbbell Deadlift: 1 set of 10-12 reps

Calf Raises: 1 set of 10-12 reps

Repeat for 3 sets total

COMBINED SET 3

Curtsy Lunge with weight: 1 set of 10-12 reps (per leg)

Goblet Squat with a Pulse: 20 reps

Repeat for 3 sets total

FINISHERS

Double Jack Push Ups: 1 minute

Plank Shoulder Tap: 1 minute

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

TOmorrow is a 24 hour fast and active recovery day


 
 

DAY 7

24 Hour Fast + Active Recovery Day

 

1 DAY FAST FOOD GUIDELINES

If you are fasting, you will consume nothing but water or herbal teas. If you are taking any supplements give your body a break for the day.

HOW TO DO IT: 24 HOUR FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm, yesterday) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm (today), you’ve made it 24 hours. Have a small meal to break your fast.

*If you are breastfeeding, you do not need to do a 24 hr fast and can replace with regular macro day. If you do cleanse, have a small meal at the end of the day or throughout day if needed.

GUIDELINES

  • Consider a trip to the sauna

  • 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