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CHECK YOURSELF: BE SURE THAT YOU HAVE PAID FOR THIS PROGRAM AND ARE NOT USING ANOTHER PERSON'S CREDENTIALS.

ENSURE YOU HAVE YOUR DOCTOR'S APPROVAL BEFORE BEGINNING ANY EXERCISE PROGRAM.


 
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DAY 1

Low Carb + Tabata +  Low Intensity Cardio

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

Tabata

Download a free tabata timer: I love this one 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 per exercise.

Jump Squats

In and Outs

Scissor Jumps

Mountain Climbers with a Twist

Toe Taps

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)

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

 
 

DAY 2

Low Carb + Sprints Interval Day

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

sprints

  • 4 cone drill OR 7-Up, 7-Down Drill OR 
  • 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 10 minutes. 

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Plank Shoulder Tap: 2 sets of 10 reps

Flutter Kicks: 4 sets of 10 reps per leg

Leg lifts: 4 sets of 10 reps

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).

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

 
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DAY 3

Regular Calorie 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.

LEGS

Barbell Lunge (Hold dumbbells at shoulders): 2 sets of 10 each leg

Goblet Squat:  2 sets of 12 reps

Scissor Step Ups: 2 sets of 10 reps each leg

Calf Raises: 2 sets of 12 reps

Kettlebell Swings: 2 sets of 12 reps

CHEST

Vertical Chest Press: 2 sets of 10 reps

Dumbbell Fly: 2 sets of 10 reps reps

TRICEPS

Tricep Dips (from chair or bench): 2 sets of 10 reps

Tricep Overhead Extension: 2 sets of 10 reps

SHOULDERS

Overhead press Single Single Double : 2 sets of 6-8 reps

Front Plate Raise: 2 sets of 12 reps

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
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DAY 4

Regular Calorie 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.

BACK

Push Ups: 2 sets of 12 reps

Bent Over Row: 2 sets of 10 reps each arm

Bent over Reverse Fly: 2 sets of 10 reps

BICEPS

Bicep Curl: 2 sets of 10 reps 

Hammer Curl: 2 sets of 10 reps 

ABS

In and Outs: 3 sets of 10 reps

Leg Lifts: 4 sets of 10 reps

Plank Shoulder Taps: 2 sets 12 reps

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Burpees: 20 reps

Sit Ups: 20 reps

Plank with Alternating Leg Lift: 20 reps per leg

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • 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

LOW CALORIE DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,125)
  • Still follow 50/30/20 splits, but make every macro 25% less


 
 

DAY 6

Training Day Calories + 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute mountain climber

LEGS

SUPER SETS

Perform 1 set of each exercise, back to back, with a 90 second rest between each round.

Kettlebell Swings: 2 sets of 12 reps

Goblet Squat: 2 sets of 12 reps

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Reverse Lunge with Dumbbell Pass through: 2 sets of 12 reps (1 pass through = 1 rep)

Dumbbell Deadlift: 2 sets of 12 reps

FINISHERS (REPEAT 2X)

Curtsey lunges: 30 reps each leg

Scissor Step Ups: 30 reps each leg

Jump squats: 30 reps

5-10 MINUTES OF COOL DOWN

TRAINING DAY CALORIE GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

 
 

DAY 7

Low Calorie 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.
  • OR Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga

LOW CALORIE DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,125)
  • Still follow 50/30/20 splits, but make every macro 25% less