DAY 1

Low Carb + HIIT

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

HIIT CIRCUITS

Perform each circuit as directed for reps or time

Circuit 1

10 reps each

Dumbbell Thrusters

Side Lateral Raise

Rest  1 minute

 

Circuit 2

30 seconds each

Goblet Squat with a Pulse

Overhead single, single double

In and Outs

 

Circuit 3

10 reps each

Forearm Push Ups

Front Plate Raise
Rest 1  minute

 

Circuit 4

30 seconds each

Tricep Dips

Curtsy Lunge with weight

Wall sit with weight

5 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

  • 7-Up 7-Down

    • This is done across the width of the field/court. You sprint across the field to the other side. Stop and rest for 10 seconds. Once your 10 seconds are up, you sprint to the other side and then back, going across the field a total of 2 times. Stop and rest for 15 seconds. Once your 15 seconds are up you sprint to the other side, back, and then back again, going across a total of 3 times. You do this all the way up until you have gone across the field 7 times adding 5 seconds to your rest period each time.

    • Going down (7-down) you start at 7 times across the field and go all the way down to 1 time across the field, subtracting 5 seconds off your rest period each time. Your first rest period will be 40 seconds.

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 20 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).


 
 

DAY 3

Regular Macro 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.

DUMBBELL COMPLEX:

This will be a circuit for 4 rounds with 6 reps per move. Start with first move and go down the list. Rest for 90 seconds between rounds and only during circuit if you need to change weight. Start with heavy weights and go lighter as needed.

LEGS

Reverse Lunge with Weight (per leg): 2 sets of 12 reps - warm up

DUMBBELL COMPLEX (LEGS/CHEST/SHOULDERS)

Dumbbell Deadlift

Plie Squat

Calf Raises

CHEST

Dumbbell Bench Press

Dumbbell Fly

SHOULDERS

Military Press

Side Lateral Raise

Dumbbell Thrusters

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

TOMORROW IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY


 
 

DAY 4

24 Hour Fast + Active Recovery Day

 

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

If you are breastfeeding, you do not need to do the 24hr fast! Do a regular macro day or low macro day (if you have a good, established supply and you know low macro days do not effect your supply)

GUIDELINES

  • Consider a trip to the sauna

  • 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 5

Regular Macro 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.

DUMBBELL COMPLEX:

This will be a circuit for 4 rounds with 6 reps per move. Start with first move and go down the list. Rest for 90 seconds between rounds and only during circuit if you need to change weight. Start with heavy weights and go lighter as needed.

BACK

Push-Ups: 2 sets of 12-15 reps - warm up

COMPLEX (BACK/BICEPS/TRICEPS)

Bent Over Row

Bent-Over Reverse Fly

BICEPS

Bicep Curl

Hammer Curl

TRICEPS

Tricep Kickback

Tricep Overhead Extension

ABS 

Medicine Ball/Russian Twists: 45 seconds

Ab Bicycles: 45 seconds

Leg lifts: 45 seconds

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


 
 

DAY 6

Regular Macro Day + 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)

Wall Sit with weight: 30 seconds

Plank: 30 seconds

DUMBBELL COMPLEX:

This will be a circuit for 4 rounds with 6 reps per move. Start with first move and go down the list. Rest for 90 seconds between rounds and only during circuit if you need to change weight. Start with heavy weights and go lighter as needed.

LEGS

Dumbbell Deadlift: 2 sets of 10 reps

Calf Raises: 2 sets of 10 reps

COMPLEX:

Curtsy Lunge with weight (per leg)

Kettlebell Swings (Dumbbell works okay!)

Front Squat

FINISHERS

Air Squat: 30 seconds

Lunges: 30 seconds

Step Ups: 30 seconds

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


 
 

DAY 7

Low Macro 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