DAY 1

Low Carb + HIIT

 

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

STRETCHING

Perform each circuit as directed

CIRCUIT ONE

12 reps per move

Kettlebell Swings

Side Lunge to Squat (per side)

Bicep Curl with Bar

Man-Maker

CIRCUIT TWO

Giant Set 35 seconds each

Dumbbell Deadlift

In and Outs

Jump Lunges

Mountain Climbers on Steroids

CIRCUIT THREE

12 reps per move

Plank Shoulder Tap

Jump Squat  

Tricep Dips

Medicine Ball/Russian Twists

CIRCUIT FOUR

Giant set 35 seconds each

Star Jump Squat

Skaters

Burpees

Moguls

CIRCUIT FIVE

12 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: tri-set

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

Rest 60-90 seconds between each “Tri-set”

TRI-SET 1

Wide Grip Lat Pulldown: 4 sets of 10 reps

Seated Row: 4 sets of 12 reps

Face Pull with Reverse Lunge: 4 sets of 15 reps

TRI-SET 2

Pull-Ups: 4 sets of 10 reps

Barbell Bent Over Row: 4 sets of 12 reps

Bent-Over Reverse Fly: 4 sets of 15 reps

CORE

Cable Palloff: 2 sets of 10-12 reps

Plank: 2 sets of 30 seconds

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

DIRECTIONS: tri-set

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

Rest 60-90 seconds between each “Tri-set”

TRI-SET 1

Dumbbell Bench Press: 4 sets of 12-15 reps

Tricep Push Ups: 4 sets of 10-12 reps

tri-SET 2

Tricep Cable Push: 4 set of 12-12 reps

Seated Arnold Press: 4 sets of 10-12 reps

tri-set 3

Front Plate Raise: 3 sets of 10-12 reps

Dumbbell Thrusters: 3 sets of 10-12 reps

Side Lateral Raise: 3 sets of 6-8 reps (per side)

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

SUNDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY


DAY 5

Low Carb + 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 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 couple moves

DIRECTIONS:

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

Rest 60-90 seconds between each “Tri-set”

WARM UP

Wall sit: 1 minute

Walking Lunges with Weights: 1 minute

TRI SET 1

Overhead Squat: 3 sets of 8 reps

Barbell Back Squat: 3 sets of 6 reps

Stiff Leg Deadlift: 3 sets of 10 reps

TRI SET 2

Goblet Squat: 3 sets of 15 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 normal meal to break your fast.

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.