DAY 1

Low Carb + HIIT

 

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

STRETCHING

progressive hiit

Perform each move as directed with 30 seconds rest between each exercise.

Kettlebell Swings: 30 seconds on / Rest 30 seconds

Push-Ups: 30 seconds on / Rest 30 seconds

Jump Lunges: 30 seconds on / Rest 30 seconds

In and Outs : 30 seconds on / Rest 30 seconds

X Jacks : 30 seconds on / Rest 30 seconds

Ab Bicycles: 30 seconds on / Rest 30 seconds

Sprint in Place: 30 seconds on / Rest 30 seconds

Jump Squat: 30 seconds on / Rest 30 seconds

Plank Shoulder Tap: 30 seconds on / Rest 30 seconds

Toe Taps: 30 seconds on / Rest 30 seconds

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)

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.

CORE

Plank: 60 seconds

Bird Dog: 10 reps each side

Stomach Vacuum with a Twist: 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)

 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

WARM UP

Air Squat: 40 reps

Curtsy Lunge: 12 reps each leg

DIRECTIONS: TRI-SET

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

Dumbbell 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

Dumbbell Press (on exercise ball if available): 1 set of 12 reps

Dumbbell Fly (on exercise ball if available): 1 set of 12 reps

Side Lateral Raise: 1 set of 12 reps

Repeat 4x

SHOULDERS

10-to-1’s

20 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.

WARM UP

Band Pull-Aparts: 12 reps

DIRECTIONS: TRI-SET

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

Bent Over Row: 1 set of 12 reps

Straight Arm Lat Pull Down: 1 set of 12 reps

Bicep Curl: 1 set of 12 reps

Repeat 4x

TRI SET 2

Bent-Over Reverse Fly: 1 set of 12 reps

Bicep Curl 21’s with Dumbbells**: 7 reps bottom half, 7 reps top half, 7 reps full range

Tricep Overhead Extension: 1 set of 12 reps

Repeat 4x

Stand with bar or dumbbells in hands. First 7 reps will be from arms extended, bringing half way up so arm makes 90 angle. Next 7 reps will start with weight at shoulders, bringing down so arms are at 90 angle. Last 7 reps will be full range, from bottom (arms all the way extended) to shoulder with weight. Perform 3 times through.**

CORE

Plank: 45-60 seconds

Leg lifts : 8 reps

Dumbbell Plank Drag: 8 reps

Repeat 3x

15 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

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

WARM UP

Walking Lunges: 12 reps per leg

Push-Ups: 12 reps

DIRECTIONS: TRI-SET

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

Dumbbell Squat: 1 set of 10 reps

Calf Raises: 1 set of 10 reps

Jump Squat: 1 set of 10 reps

Repeat 3x

TRI SET 2

Walking Lunges: 1 set of 10 reps per side

Bulgarian Split Squat: 1 set of 10 reps

Air Squat (fast): 1 set of 20 reps

Repeat 3x 

TRISET 3

Goblet Squat with a Pulse: 1 set of 10 reps

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

Jump Lunges: 1 set of 10 reps

Repeat 3x

FINISHERS

X Jacks: 1 minute

Jump Squat: 1 minute

Curtsy Lunge: 1 minute

15 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