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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

EMOM + CIRCUITS

For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. You will do 6 burpees, 6 push ups and then 4 lunges in 1 minute or less. The faster you go, the longer you have to rest. Repeat for 8 minutes before moving to next circuit.

EMOM Circuit 1:

6 Burpees

6 Push-Ups

4 Lunges (static)

Repeat for 8 minutes

 

Circuit 2:

10 (per arm) Plank with Row

10 Dumbbell Thrusters

 

EMOM Circuit 3

6 Burpees

6 Push-Ups

4 Lunges (static)

Repeat for 8 minutes

 

 Circuit 4

10 (per arm) Plank with Row

10 Dumbbell Thrusters

 

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 + Sprint Interval Day

 

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 18 minutes. If you are close to a track, sprint the straights and jog the curves. 

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 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 couple moves

LEGS

Walking Lunges with Weights: 2 sets of 12 reps per leg  - warm up

TRIPLE DROP SETS (LEGS/CHEST/SHOULDERS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15). This is ONE FULL SET. Repeat for listed amount of FULL SETS.

Goblet Squat: 2 FULL sets

Dumbbell Deadlift: 15 reps

Squat with weight (Dumbbells, Kettlebell, short bar or Squat Rack): 2 FULL sets

Calf Raises: 20 reps

CHEST

Dumbbell Bench Press: 2 FULL sets

Dumbbell Fly: 20 reps

Push-Ups: 2 FULL sets (or to failure while maintaining technique)

(Optional: on knees is less challenging or feet more challenging elevated on a bench--pick height, a step or a flat bench works)

SHOULDERS

Military Press: 2 FULL sets

Front Plate Raise : 10 reps

Side Lateral Raise: 10 reps

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


 
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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 couple moves

BACK

Pull-Ups or Push-Ups if N/A : 20 reps - warm up

Plank with Row : 15 reps - warm up

TRIPLE DROP SETS (BACK/TRICEPS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15). This is ONE FULL SET. Repeat for listed amount of FULL SETS.

Bent Over Row (both arms at same time is okay!): 2 FULL sets

Bent-Over Reverse Fly: 20 reps

Dumbbell High pulls: 2 FULL sets

Man-Maker: 8 reps

TRICEPS

Tricep Overhead Extension: 2 FULL sets

Tricep Dips: 20 reps

BICEPS

Bicep Curl: 2 FULL sets

ABS

Elbow Plank Hold: 1-5 sets of 1 minute holds

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


 
 

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


 
 

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 couple moves

WARM UP 2 ROUNDS

Walking Lunges with Weights: 2 sets of 20 reps per leg

LEGS

Step ups with weight: 10 reps

10 reps Dumbbell Deadlift: 10 reps

TRIPLE DROP SETS (LEGS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15). This is ONE FULL SET. Repeat for listed amount of FULL SETS.

Front Squat: 3 FULL sets

Dumbbell Deadlift: 3 FULL sets

Jump Squat: 15 reps

Kettlebell Swings: 15 reps

Plank Alternating Leg Lifts: 3 sets of 10 reps per leg

FINISHERS 2 ROUNDS

Bulgarian Split Squat with Calf Raises (squat, then calf raise at top, repeat): 1 minute per leg

Jump Lunges: 1 minute

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

TOMORROW IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY


 
 

DAY 7

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