⚠️

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


 
Bike@4x.png
 

DAY 1

Low Carb + HIIT

 

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

stretching

HIIT CIRCUIT

Jog 30 seconds

10 In and Outs

-----

Jog 50 meters or 30 sec

15 Air Squats

-----

Jog 50 meters or 30 sec

20 Push-ups

-----

Jog 50 meters or 30 sec

20 Sit Ups

-----

Repeat 2X

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

 

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

stretching

SPRINTS

  • 4 cone drill 
  • 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 16 minutes. 

AB CIRCUIT

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

Flutter Kicks: 3 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).


 
Two Weights Icon@4x.png
 

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

Curtsey Lunges: 2 sets of 10 reps each leg

Goblet Squat: 3 sets of 10 reps

Reverse Lunge holding weight at chest: 2 sets of 10 reps each leg

Calf Raises: 3 sets of 10 reps

CHEST

Dumbbell Bench Press: 2 sets of 12-15 reps

Dumbbell Fly: 2 sets of 12-15 reps

SHOULDERS

Front Plate Raise: 2 sets of 10 reps

Arm Circles: 3 sets of 30 seconds

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
Flex@4x.png
 

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 Reverse Fly: 3 sets of 10-12 reps 

Bent Over Row: 3 sets of 10 -12 reps 

BICEPS

Hammer Curl: 2 sets of 12 reps per arm

Hanging Bicep Curl with Pullback: 2 sets of 12 reps per arm

TRICEPS

Tricep Overhead Extension: 2 sets of 12 reps per arm

Tricep Dips from Chair or Bench: 2 sets of 12 reps

ABS

Russian Twists: 3 sets of 10 reps each side

Plank Shoulder Tap: 3 sets of 10 reps

Leg Lifts: 3 sets of 10 reps

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


 
 

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

 
 

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 Butt kicks

LEGS

Reverse Lunge (holding kettlebell/weight at chest): 2 sets of 10 reps each leg

Front Squat (Hold Dumbbells at Shoulders): 2 sets of 15 reps

Side Lunge Squat: 2 sets of 10 reps per leg

Walking Lunges (with/without weight): 2 sets of 10 reps per leg

Dumbbell Deadlift: 2 sets of 15 reps

Calf Raises: 2 sets of 15 reps

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN

TOMORROW IS A 24-HOUR FAST + ACTIVE RECOVERY DAY


 
 

DAY 7

24 hour fast + Active Recovery Day

 

1 DAY 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 (about 7 pm) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm, you’ve made it 24 hours. Have a smoothie or smaller meal to break your fast.