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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 + HIIT

 

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

stretching

HIIT CIRCUIT

Jog 30 seconds

15 Butt Kicks

Jog 30 seconds

20 Man-Maker

Jog 30 seconds

25 Jump squats

Jog 30 seconds

30 Moguls

REPEAT 3X

 

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)


 
 

DAY 2

Low Carb + Sprints

 

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

stretching

SPRINTS

  • 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 20 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

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).


 
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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 weights at chest): 2 sets of 10 reps per leg

Bulgarian Split Squat: 2 sets of 10 reps per leg

Leg Press: 3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

Leg Extensions: 3 sets of 10-12 reps

Jump Squat with Weight: 2 sets of 12 reps

CHEST

Dumbbell Bench Press: 3 sets of 10-12 reps

Dumbbell Fly: 3 sets of 10-12 reps

SHOULDERS

Front Plate Raise: 2 sets of 12-15 reps

Side Lateral Raise (seated or standing): 2 sets of 12-15 reps

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: 2 sets of 12 reps - warm up

Barbell Bent Over Row: 3 sets of 10-12 reps

Seated Row: 3 sets of 10-12 reps

Narrow Grip Lat Pulldown: 3 sets of 12-15 reps

Wide Grip Lat Pulldown: 3 sets of 12-15 reps

BICEPS

Hanging Bicep Curl with Pullback: 3 sets of 12-15 reps 

Hammer Curl: 3 sets of 12-15 reps

TRICEPS

Tricep Pushdown: 3 sets of 12-15 reps

Tricep Dips (from chair or bench): 3 sets of 12-15 reps

ABS

Cheek to Cheek: 3 sets of 12 reps per side

Leg Lifts: 4 sets of 10 reps

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

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

Leg Extension: 2 sets of 12 reps

Leg Curl: 2 sets of 12 reps

Leg Press: 3 sets of 12-15 reps

Calf raises on Leg Press Machine: 3 sets of 12-15 reps

Bulgarian Split Squat: 2 sets of 12 reps per leg

Smith Machine Romanian Deadlift: 2 sets of 15 reps

Smith Machine Squat: 2 sets of 15 reps

Kick Back Glute Machine: 2 sets of 12 reps

FINISHERS

Curtsey Lunges with weight: 30 reps per leg

Jump Squats with weight: 30 reps

Scissor Step Ups: 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 HourFfast + 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 leg

Russian Twists: 4 sets of 15 per side

Leg lifts: 4 sets of 10