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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + Tabata

 

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

stretching

 

TABATA

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 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)


 
 

DAY 2

Low Carb + Sprints

 

10 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 14 minutes.

AB CIRCUIT

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

Plank Shoulder Tap: 5 sets of 10 reps

Flutter Kicks: 4 sets of 10 reps per leg

Leg lifts: 4 sets of 10 reps

20 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).


 
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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 Lunges (hold weight at shoulders): 2 sets of 12 reps each leg

Bulgarian Split Squats: 2 sets of 12 reps each leg

Plie Squat: 3 sets of 12 reps

Calf Raises: 3 sets of 12 reps

Kettlebell Swings: 3 sets of 12 reps

CHEST

Vertical Chest Press: 3 sets of 10 reps

Dumbbell Fly: 3 sets of 10 reps

SHOULDERS

Overhead Single Single Double: 2 sets of 6 reps

10 to 1’s

OPTIONAL COOL DOWN

Battle Ropes: 3 rounds of 1 minute

(If no rope, replace with alternating arm row, 1 right arm, 1 left arm, repeat)

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
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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

Pull ups (replace with push ups if n/a): 2 sets of 12 reps - warm up

Push Ups: 3 sets of 12 reps

Bent Over Row: 3 sets of 10-12 reps 

Bent over Reverse Fly: 3 sets of 10-12 reps

BICEPS

Hanging Bicep Curl with Pullback: 3 sets of 10-12 reps

Seated Bicep Curl (Concentration curl): 3 sets of 10-12 reps

TRICEPS

Tricep Kickback: 3 sets of 10-12 reps

Tricep Overhead Extension: 3 sets of 10-12 reps

ABS

Plank Shoulder Tap: 3 sets of 12 reps

Leg Lifts: 5 sets of 10 reps

Russian Twists (medicine ball optional): 5 sets of 10 reps each side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Burpees: 20 reps

Sit Ups: 20 reps

In and Outs: 20 reps

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


 
 

DAY 5

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

 
 

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 moguls

LEGS

SUPER SETS

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

Plie Squat: 3 sets of 12 reps

Dumbbell Deadlift: 3 sets of 12 reps

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Kettlebell Swings: 3 sets of 12 reps

Goblet Squat: 3 sets of 12 reps

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Bulgarian Split Squat: 2 sets of 10 reps per leg *not super set

Reverse Lunge with Dumbbell Pass Through: 2 sets of 10 reps per leg *not super set

FINISHERS (REPEAT 2X)

Curtsey lunges: 30 reps per leg

Scissor Step Ups: 30 reps per leg

Jump squats: 30 reps

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

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

If you are ordering the Juice Cleanse for Thursday, remember to order by tonight at 8pm e.s.t