DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. You will alternate between each of the paired moves, a total of 4 rounds per move with 8 rounds total.

Tabata Round 1 (Alternate between moves)

Jump Squat: 20 seconds on/ 10 seconds rest

Plank Shoulder Tap: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 2 (Alternate between moves)

X Jacks: 20 seconds on/ 10 seconds rest

Moguls: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 3 (Alternate between moves)

Jump Lunges: 20 seconds on/ 10 seconds rest

Man-Maker: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 4 (Alternate between moves)

Criss Cross Squats: 20 seconds on/ 10 seconds rest

Mountain Climbers with a Twist: 20 seconds on/ 10 seconds rest

Repeat for 4 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)

LOW CARB DAY FOOD GUIDELINES

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

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

  • Avoid 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

  • You macro pie graph will not look "normal" on these days. You will want to hit the MyFitnessPal recommended protein goal, stay at or under 50 grams of net carbs, and fill the rest in with healthy fats.


 
 

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.

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 - fiber = net carbs.

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

  • Avoid 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

  • You macro pie graph will not look "normal" on these days. You will want to hit the MyFitnessPal recommended protein goal, stay at or under 50 grams of net carbs, and fill the rest in with healthy fats.


 
 

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.

LEGS

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

Plie Squat: 2 sets of 12 reps

Dumbbell Squat: 2 sets of 12 reps

Calf Raises: 2 sets of 12 reps

WORKING SUPERSETS (LEGS)

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

(Example: 1 set of 12 reps Dumbbell deadlift, 20 jump squats, rest, Repeat 2X)

Dumbbell Deadlift: 2 sets of 15 reps

Jump Squat with Weight: 20 reps (after each above set)

CHEST

Dumbbell Bench Press: 3 sets of 12 reps

Dumbbell Fly: 3 sets of 12 reps

SHOULDERS

Front Plate Raise: 2 sets of 10 reps

Military Press: 2 sets of 10 reps

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.

  • Pay attention to the gram goals under the nutrients tab to make sure you are hitting your recommended grams of each macro.

  • 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.

  • Focus on hydrating: water, herbal teas.

  • The macro pie chart shows how much of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.


 
 

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.

BACK

Pull-Ups (Push-Ups if n/a): 2 sets of 12 reps

Dumbbell Seated Row: 2 sets of 12 reps

Straight Arm Lat Pull Down:  2 sets of 12 reps

Bent-Over Reverse Fly: 2 sets of 8-10 reps

Plank with Row:  2 sets of 10 reps

BICEPS

Hammer Curl: 3 sets of 12 reps

Hanging Bicep Curl with Pullback: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Overhead Extension: 3 sets of 12 reps

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.

  • Pay attention to the gram goals under the nutrients tab to make sure you are hitting your recommended grams of each macro.

  • 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.

  • Focus on hydrating: water, herbal teas.

  • The macro pie chart shows how much of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.


 
 

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 100 grams of protein on a Regular Macro Day, you will consume 75grams total proteins. (100*.25=25. 100-25=75)

  • Aim to still hit the recommended macro percentages.

  • If you are breastfeeding, you can do regular macros. If you have a well established supply and don't notice a drop or feel famished with a small decrease, decrease some if you want. 


 
 

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)

Wall sit: 1 minute

Side Lying Banded Clam shells: 1 minute (per leg)

Banded Glute Machine: 1 minute (per leg)

LEGS

Bulgarian Split Squat (per leg): 2 sets of 12 reps - warm up

Dumbbell Deadlift: 2 sets of 12 reps

Kettlebell Swings: 2 sets of 12 reps

Front Squat: 2 sets of 12 reps

Calf Raises: 2 sets of 12 reps

WORKING SUPERSETS

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

(Example: 1 set of 12 reps Extensions, 20 jump squats, rest, Repeat 2X)

Plie Squat:  2 sets of 12 reps

Criss Cross Squats: 20 reps (after each above set)

FINISHERS REPEAT 2X

Jump Squat: 10 reps

Jump Lunges: 10 reps per leg

Scissor Jumps: 10 reps

Toe Taps: 1 minute

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

LEG DAY GUIDELINES 

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

  • Pay attention to the gram goals under the nutrients tab to make sure you are hitting your recommended grams of each macro.

  • 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.

  • Focus on hydrating: water, herbal teas.

  • The macro pie chart shows how much of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.

  • Stay within calorie goals for the day, but feel free to add in a treat if wanted.


 
 

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 100 grams of protein on a Regular Macro Day, you will consume 75grams total proteins. (100*.25=25. 100-25=75)

  • Aim to still hit the recommended macro percentages.

  • If you are breastfeeding, you can do regular macros. If you have a well established supply and don't notice a drop or feel famished with a small decrease, decrease some if you want.