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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 + Sprint Intervals + Low Intensity Cardio

 

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

stretching

SPRINT LADDER

Sprint for the designated rep time, then rest for 1-2 minutes in between reps.

15 seconds

Rest

30 seconds

Rest

45 seconds

Rest

60 seconds

Rest

45 seconds

Rest

30 seconds

Rest

15 seconds

Rest

AB CIRCUIT

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

Ab Bicycles: 5 sets of 10 reps each side

Leg Lifts: 4 sets of 10

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 + Sprint Interval Day

 

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

stretching

SPRINTS

4 cone 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.

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

 

5-10 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

Dumbbell Deadlift: 2 sets of 8 reps

Air Squat: 2 sets of 8 reps

Walking Lunges: 2 sets of 8 each side

Plie  Squat: 3 sets of 8 reps

CHEST

Vertical Chest Press: 2 sets of 8 reps

Dumbbell Pec Fly: 2 sets of 8 reps

SHOULDERS

Overhead press Single Single Double (dumbbell): 2 sets of 6 reps

Front Plate Raise: 2 sets of 8 reps

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINE

  • 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 8 reps

Bent Over Row: 2 sets of 8 reps each arm

Bent over Reverse Fly: 2 sets of 8 reps

BICEPS

Bicep Curl: 2 sets of 8 reps each arm

Hammer Curl: 2 sets of 8reps each arm

TRICEPS

Tricep Dips (from chair or bench): 2 sets of 8 reps

Tricep Overhead Extension: 2 sets of 8 reps

ABS

Russian Twists: 2 sets of 10 reps each side

Plank Shoulder Tap: 2 sets of 8 reps

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

REGULAR CALORIE DAY GUIDELINE

  • 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 
  • OR 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

Side Lunge Squat: 2 sets of 8-10 reps

Front Squat (Hold Dumbbells at Shoulders): 2 sets of 8-10

Curtsey Lunges: 2 sets of 10 per leg

Plie Squat: 2 sets of 8-10 reps

Dumbbell Deadlift: 2 sets of 10 reps

5 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