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.

Circuit 1 (Alternate between moves)

Jump Squat: 20 seconds on/ 10 seconds rest

X Jacks: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Circuit 2 (Alternate between moves)

Dumbbell Thrusters: 20 seconds on/ 10 seconds rest

Dumbbell Skier Swings: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Circuit 3 (Alternate between moves)

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Toe Taps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Circuit 4 (Alternate between moves)

Plie Squat Jump: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

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 - 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 12 minutes.

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 - 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

Goblet Squat with a Pulse : 2 sets of 8-10 reps

Reverse Lunge with Dumbbell Pass-through: 2 sets of 8-10 reps

Plie Squat: 2 sets of 8-10 reps

Bulgarian Split Squat: 2 sets of 8-10 reps (per leg)

CHEST

Dumbbell Bench Press: 2 sets of 8-10 reps

Dumbbell Fly: 2 sets of 8-10 reps

SHOULDERS

Front Plate Raise: 2 sets of 8-10 reps

Military Press: 2 sets of 8-10 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 8-10 reps

Bent Over Row:  2 sets of 8-10 reps

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

BICEPS

Seated Bicep Curl: 2 sets of 8-10 reps

Hammer Curl: 2 sets of 8-10 reps

TRICEPS

Tricep Overhead Extension: 2 sets of 8-10 reps

Tricep Kickback: 2 sets of 8-10 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 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.

LEGS

Goblet Squat with a Pulse: 2 sets of 8-10 reps

Dumbbell Deadlift: 2 sets of 8-10 reps

Kettlebell Swings: 2 sets of 8-10 reps

Banded Glute Bridge (no band is okay): 2 sets of 8-10 reps

Plank Alternating Leg Lifts: 2 sets of 8-10 reps (per side, with band at ankles if available)

Front Squat: 2 sets of 8-10 reps

Calf Raises: 2 sets of 8-10 reps

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.