DAY 1

Low Carb + HIIT

 

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

STRETCHING

DIRTY DOZEN

Complete these 12 moves 12 times each and then repeat circuit twice  

Butt Kicks

Jump Squat

High knees

Curtsy Lunge

Side Lunge to Squat

In and Outs

Dumbbell Thrusters

Mountain climbers

Star Jump

Plank with Row

Toe Taps

Jump Lunges

20 MINUTES OF LOW INTENSITY CARDIO

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

thursday 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.

CORE

Russian Twists: 2 sets of 20 reps per side

Plank Shoulder Tap: 20 reps

Flutter Kicks: 50 reps

Leg Raise: 20 reps

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)

thursday is a 24 hour fast and active recovery day


 
 

DAY 3

Regular Macro + 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: tri-sets

Perform the requested number of repetitions in order for the three exercises in each set. Rest 90 sec between each Triset

WARM UP

Air Squat: 40 reps

Walking Lunges with Weights: 12 reps each leg

TRI-SET 1

Sumo Squat: 1 set of 12 reps

Stiff-Legged/Straight Leg Deadlift: 1 set of 12 reps

Hip Thrusters: 1 set of 12 reps

Repeat 4x

TRI-SET 2

Seated Arnold Press: 1 set of 12 reps

Side Lateral Raise: 1 set of 12 reps

Dumbbell Close Grip Chest Press (on Exercise Ball if available): 1 set of 12 reps

Repeat 4x

20 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

tomorrow is a 24 hour fast and active recovery day


 
 

DAY 4

24 Hour Fast + Active Recovery Day

 

1 DAY 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: 24 HOUR FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm, yesterday) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm (today), you’ve made it 24 hours. Have a small meal to break your fast.

*If you are breastfeeding, you do not need to do a 24 hr fast and can replace with regular macro day. If you do cleanse, have a small meal at the end of the day or throughout day if needed.

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


 
 

DAY 5

Regular Macro + 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: tri-sets

Perform the requested number of repetitions in order for the three exercises in each set. Rest 90 sec between each Triset

WARM UP

Band Pull-Aparts: 12 reps

TRI-SET 1

Bent Over Row: 1 set of 12 reps

Close Grip Underhand Dumbbell Row: 1 set of 12 reps

Bent-Over Reverse Fly: 1 set of 12 reps

Repeat for 4 sets total

TRI-SET 2

Tricep Kickback: 1 set of 12 reps

Seated Bicep Curl: 1 set of 12 reps

Lying Tricep Extension: 1 set of 12 reps

Repeat for 4 sets total

CORE

Plank: 30 seconds

Bird Dog: 10 reps per side

Russian Twists: 20 reps per side

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


 
 

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.

DIRECTIONS: tri-sets

Perform the requested number of repetitions in order for the three exercises in each set. Rest 90 sec between each Triset

WARM UP

Curtsy Lunge: 12 reps per leg

TRI-SET 1

Dumbbell Squat: 1 set of 12 reps

Calf Raises: 1 set of 12 reps

Sumo Squat with Dumbbell: 1 set of 12 reps

Repeat for 3 sets total

TRI-SET 2

Lunges (alternating, not walking): 1 set of 10 reps per side

Hip Thrusters: 1 set of 10 reps

Air Squat (fast): 1 set of 20 reps

Repeat for 3 sets total

tri-SET 3

Goblet Squat with a Pulse: 1 set of 10 reps

Stiff-Legged/Straight Leg Deadlift: 1 set of 10 reps

Banded Glute Kickbacks: 1 set of 10 reps

Repeat for 3 sets total

FINISHERS (optional)

High Knees: 30 seconds

Burpees: 30 seconds

Plank Shoulder Tap: 30 seconds

Repeat 3x

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


 
 

DAY 7

Low Macro + Active Recovery Day

 

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