DAY 1

Low Carb + Cardio/HIIT

 

30 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

If you are able to do more, try this circuit:

Air Squat: 15 seconds

Dumbbell Skier Swings: 15 seconds

Russian Twists: 15 seconds

March in Place with high knees: 15 seconds

Repeat circuit 2x

sunday is a 24 hour fast and active recovery day


 
 

DAY 2

Low Carb + Sprints

 

30-45 MINUTES OF BRISK WALKING jog, BIKE, OR ELLIPTICAL

10 MINUTES STRETCHING

 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.

UPPER BODY

REPEAT CIRCUIT 3 TIMES

Use 2-5lbs dumbbells in hands

Vertical Chest Press: 10 reps

Lying Dumbbell Fly: 10 reps

Front Raise with light dumbbells: 10 reps

Lateral Raise: 10 reps

20 MINUTE BRISK WALK

5-10 MINUTES OF STRETCHING

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

UPPER BODY

REPEAT CIRCUIT 3 TIMES

*use 2-5lbs dumbbells in hands

Bent-Over Reverse Fly: 10 reps

Bicep Curl: 10 reps

Bent Over Row: 10 reps

Tricep Kickback: 10 reps

20 MINUTE BRISK WALK

5-10 MINUTES OF STRETCHING

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  + 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.

LEGS

REPEAT CIRCUIT 4 TIMES

use 2-5lbs dumbbells in hands

March in Place or jog in place: 1 minute

Air Squat (or add dumbbells if you can): 10 reps

Calf Raises: 10 reps

Lunges (alternating, not walking): 10 reps each side (n weight)

30 MINUTES OF ELLIPTICAL, BIKE OR BRISK WALKING TO COOL DOWN

tomorrow is a 24 hour fast and active recovery day


 
 

DAY 7

24 Hour Fast + Active Recovery Day

 

24-HOUR 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: FAST

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

If you are breastfeeding, you do not need to do the 24hr fast! Do a regular macro day or low macro day (if you have a good, established supply and you know low macro days do not effect your supply)

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