DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Example: Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , etc..)

Jog 10 seconds

Jump Squat with Weight

Jog 10 seconds

Forearm Push Ups

Jog 10 seconds

Dumbbell Thrusters

Jog 10 seconds

In and Outs

Jog 10 seconds

Overhead single, single double

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)

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.

  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 

  • Avoid fruits and starchy carbs (root veggies, grains)

  • Eat protein at each meal

  • Eat lots of leafy and cruciferous veggies

  • Eat when you’re hungry and stop when you’re full

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


 
 

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 10 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).

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.

  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 

  • Avoid fruits and starchy carbs (root veggies, grains)

  • Eat protein at each meal

  • Eat lots of leafy and cruciferous veggies

  • Eat when you’re hungry and stop when you’re full

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


 
 

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.

Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Curtsy Lunge with weight  (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

Goblet Squat:

1 set of 16 | 1 set of 12 | 1 set of 8

Calf Raises with weight;

1 set of 16 | 1 set of 12 | 1 set of 8

Bulgarian Split Squat (per leg):

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Deadlift:

1 set of 16 | 1 set of 12 | 1 set of 8

CHEST

Vertical Chest Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

SHOULDERS

Military Press:

1 set of 12 | 1 set of 10 | 1 set of 8

Side Lateral Raise:

1 set of 12 | 1 set of 10 | 1 set of 8

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

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.

  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 

  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).

  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.

  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).


 
 

DAY 4

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.

Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Push Ups with Feet Elevated:

2 sets of 12 reps - warm up

Bent Over Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Bent over Reverse Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell High pulls:

1 set of 16 | 1 set of 12 | 1 set of 8

Face Pull with band (or weight if n/a):

1 set of 16 | 1 set of 12 | 1 set of 8

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 16 | 1 set of 12 | 1 set of 8

Hammer Curl:

1 set of 16 | 1 set of 12 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 16 | 1 set of 12 | 1 set of 8

Tricep Overhead Extension:

1 set of 16 | 1 set of 12 | 1 set of 8

ABS:

 In and Outs: 1 minute

 Ab Bicycles (per side): 1 minute

Cheek to Cheek (per side): 1 minute

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

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.

  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 

  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).

  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.

  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).


 
 

DAY 5

Low Macro 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

LOW MACRO DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.

  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Day, you will consume 75g of protein. (100*.25=25. 100-25 = 75)

  • Still follow 50/30/20 splits, but make every macro 25% less

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)


 
 

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.

Minimize rest between sets and moves. Rest 1-2 mins between every few moves, as needed.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute Moguls

1 minute plank

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Walking Lunges with Weights (per leg):

2 sets of 12 reps- warm up

Front Squat (hold weight at shoulders):

1 set of 16 | 1 set of 12 | 1 set of 8

Calf Raises with weight:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Deadlift:

1 set of 16 | 1 set of 12 | 1 set of 8

GLUTE WORKING SUPER SET

Perform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 15 reps Glute Kickbacks, 20 jump lunges, rest, Repeat 2X)

Banded Glute Kickback: 2 sets of 15 reps (per leg)

Plie Squat Jump: 20 reps

__

Glute Bridges: 20 reps

FINISHERS 2 ROUNDS

Jump Squat: 1 minute

Jump Lunges: 1 minute

Toe Taps: 1 minute


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

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.

  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 

  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).

  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.

  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).


 
 

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

LOW MACRO DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.

  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Day, you will consume 75g of protein. (100*.25=25. 100-25 = 75)

  • Still follow 50/30/20 splits, but make every macro 25% less

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)