⚠️

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 + 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.

Plie Squat Jump

X Jacks

Mountain Climbers with a Twist

Toe Taps

Forearm Push Ups

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

  • Box Jumps: 5 sets of 10 (start with a  small step and work up to a higher box).
  • 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 18 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).


 
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

Side Lunge to Squat: 2 sets of 10 reps per leg

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

Goblet Squat: 3 sets of 10-12 reps

Calf Raises: 4 sets of 10-12 reps

Jump Squat with Weight: 3 sets of 10-12 reps

CHEST

Dumbbell Fly: 3 sets of 10-12 reps

Vertical Chest Press:: 3 sets of 10-12 reps

SHOULDERS

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

10 to 1’s

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

Pull Ups (Modify to Push Ups if n/a): 2 sets of 10 reps

Moguls: 2 Sets of 10 reps

Bent Over Row: 2 sets of 10 reps

Bent over Reverse Fly: 2 sets of 10 reps

Dumbbell High pulls: 3 sets of 10

Face Pull(with band): 3 sets of 10

BICEPS

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

Hammer Curl: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 10-12 reps

Tricep Dips (from chair or bench): 3 sets of 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

Sit Ups: 20 reps

In and Outs: 20 reps

Plank with Alternating Leg Lift: 20 reps each leg

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 butt kicks

LEGS

SUPER SETS

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

Jump Squat with Weight 2 sets of 12 reps

Dumbbell Deadlift: 2 sets of 12 reps

-----

Calf Raises: 3 sets of 15 reps

Front Squat (Hold Dumbbells at Shoulders): 3 sets of 15 reps

-----

Curtsey Lunges: 2 sets of 10 reps per leg *not super set

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

FINISHERS

Jump Lunges: 30 reps each leg

Scissor Jumps: 30 reps

Plank Alternating Leg Lifts: 30 reps per leg

5 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.

ADVANCED ⚠️ (NOT REQUIRED)

SPRINTS + HIIT CIRCUIT

  • 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

Flutter Kicks: 5 sets of 10 reps per side

Russian Twists: 4 sets of 15 each side

Leg lifts: 4 sets of 10