DAY 1

Low Carb + HIIT

 

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

STRETCHING

Perform each circuit as directed

CIRCUIT ONE

10 reps per move

Criss Cross Squats

Side Lunge to Squat

X Jacks

Curtsy Lunge with weight

CIRCUIT TWO

Giant Set 30 seconds each

Plie Squat Jump

In and Outs

Jump Lunges

Mountain Climbers on Steroids

CIRCUIT THREE

10 reps per move

Plank Shoulder Tap

Jump Squat  

Tricep Dips

Medicine Ball/Russian Twists

CIRCUIT FOUR

Giant set 30 seconds each

Star Jump Squat

Skaters

Burpees

Moguls

CIRCUIT FIVE

10 reps per move

Side Lunge to Squat (per side)

Jump Lunges (per side)

Mountain Climbers on Steroids

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)

Sunday is a 24 hour fast and active recovery day


 
 

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.

10 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)

 Sunday is a 24 hour fast and active recovery day


 
 

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

DIRECTIONS:

Perform the requested number of repetitions in order for the three exercises in each set.

Rest 90 seconds between each “Tri-set”

TRI SET 1

Single leg Leg Curl: 4 sets of 6-8 reps (per side)

Bulgarian Split Squat: 4 sets of  10-12 reps (per leg)

Hip Thrusters: 4 sets of 15 reps

TRI SET 2

Seated Arnold Press: 4 sets of 6-8 reps

Dumbbell Thrusters: 4 sets of 10-12 reps

Dumbbell Bench Press 4 sets of 15 reps

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

Sunday is a 24 hour fast and active recovery day


 
 

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.

DIRECTIONS:

Perform the requested number of repetitions in order for the three exercises in each set.

Rest 90 seconds between each “Tri-set”

TRI SET 1

Wide Grip Lat Pulldown: 4 sets of 6-8 reps

Seated Row: 4 sets of 10-12 reps

Face Pull with Reverse Lunge: 4 sets of 15 reps

TRI SET 2

Assisted Pull-Ups: 4 sets of 6-8 reps

Barbell Bent Over Row: 4 sets of 10-12 reps

Bent-Over Reverse Fly: 4 sets of 15 reps

CORE

5 sets

Plank: 30 seconds

Dead Bug: 10 reps per side

V Sit: 30 sec

Rest 30 sec

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

Sunday is a 24 hour fast and active recovery day


 
 

DAY 5

Low Macro + 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.

  • Or Yoga

CORE

3 sets

Plank: 30 seconds

Stability Ball Push Away: 8 reps

Dumbbell Plank Drag: 8 reps

Rest 1 minute

sunday is a 24 hour fast and active recovery day


 
 

DAY 6

Regular Macro  + 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

DIRECTIONS:

Perform the requested number of repetitions in order for the three exercises in each set.

Rest 90 seconds between each “Tri-set”

WARM UP

Wall sit: 1 minute

Walking Lunges with Weights: 1 minute

TRI SET 1

Hip Thrusters with bar: 3 sets of 8 reps

Barbell Back Squat: 3 sets of 6 reps

Stiff Leg Deadlift: 3 sets of 10 reps

TRI SET 2

Abductor Machine: 3 sets of 20 reps

Leg Press: 3 sets of 10 reps

Calf Raises on leg press machine: 3 sets of 10 reps

FINISHERS

Box Jumps: 1 minute

Double Jack Push Ups: 1 minute

Burpees: 1 minute

Plank Shoulder Tap: 1 minute

5-10 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