DAY 1

Low Carb + Light Cardio

 

30 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL

If you are able to do more, try this:

Warm Up: 3 minutes

CIRCUIT 1: COMPLETE 2 ROUNDS

Air Squat: 20 seconds

Static Lunges: 20 seconds

Medicine Ball/Russian Twists: 20 seconds

March in Place with high knees: 30 seconds

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)

sunday is a 24 hour fast and active recovery day


 
 

DAY 2

Low Carb + Light Cardio

 

45 MINUTES OF brisk WALKING, JOGGING, OR ELLIPTICAL

10 MINUTES OF stretching

 sunday is a 24 hour fast and active recovery day


 
 

DAY 3

Regular Macro Day + Strength Training

 

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.

Upper Body Circuit - complete 2x

Dumbbell Bench Press (lying on ground): 10 reps

Dumbbell Fly: 10 reps

Front Plate Raise (or one dumbbell): 10 reps

Side Lateral Raise: 10 reps

Tricep Kickback: 10 reps

20 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

WARM UP:

March in place 1-2 minutes

Back & Biceps: complete 3 rounds

(use 2-5lb dumbbells in hands)

Bent Over Row: 10 reps

Bicep Curl: 10 reps

Bent-Over Reverse Fly: 10 reps

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 20 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

sunday is a 24 hour fast and active recovery day


 
 

DAY 6

Regular Macro  + Leg Day

 

WARM UP:

March in place: 1-2 minutes

Legs - complete 3x

(use 2-5lb dumbbells in hands)

March in Place: 1 minute

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

Calf Raises holding dumbbells: 10 reps

Static Lunges: 10 reps each side (no weight added)

30 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

 

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

  • 30 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