⚠️

Check yourself: be sure that you have paid for this program and are not using another person's credentials.

MEASUREMENTS

Take your measurements: 

Chest, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos and keep them in a safe place.


 
 
Bike@4x.png
 

DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Example: Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , etc..)

Jog 10 seconds

Jump Squat with Weight

Jog 10 seconds

Forearm Push Ups

Jog 10 seconds

Dumbbell Thrusters

Jog 10 seconds

In and Outs

Jog 10 seconds

Overhead single, single double

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 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.

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

  • Avoid fruits and 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

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


 
 

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 10 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 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.

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

  • Avoid fruits and 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

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


 
Two Weights Icon@4x.png
 

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

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Pull-Ups (Push-Ups if n/a):

2 sets of 10 reps - warm up

Barbell Bent Over Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Reverse Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Wide Grip Lat Pulldown:

1 set of 16 | 1 set of 12 | 1 set of 8

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 16 | 1 set of 12 | 1 set of 8

Hammer Curl:

1 set of 16 | 1 set of 12 | 1 set of 8

ABs

Transverse Oblique Machine: 4 sets of 10 reps per side

In and Outs: 5 sets of 10 per side

Mountain Climbers with a Twist: 4 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.

  • 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.

  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).


 
Flex@4x.png
 

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

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

CHEST

Dumbbell Bench Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Push-Ups (no weight):

1 set of 16 | 1 set of 12 | 1 set of 8

TRICEPS

Tricep Pushdown:

1 set of 16 | 1 set of 12 | 1 set of 8

Tricep Overhead Extension:

1 set of 16 | 1 set of 12 | 1 set of 8

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.

  • 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.

  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).


 
 

DAY 5

Low Carb + Active Recovery Day

 

GUIDELINES

  • Take the day off

  • 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.

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.

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

  • Avoid fruits and 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

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


 
 

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

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute Moguls

1 minute plank

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Walking Lunges with Weights(per leg):

2 sets of 15 reps - warm up

Leg Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 16 | 1 set of 12 | 1 set of 8

Smith Machine Romanian Deadlift :

1 set of 16 | 1 set of 12 | 1 set of 8

Leg Extension:

1 set of 16 | 1 set of 12 | 1 set of 8

WORKING SUPER SETS

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

(Example: 1 set of 12 reps Leg extensions, 10 jump lunges, rest, Repeat 2X)

Leg Curl (single leg): 2 sets of 12 reps

Jump Lunges: 10 reps (per leg, after each above set)

FINISHERS 2 rounds

Tuck Jumps: 1 minute

Kettlebell Swings: 1 minute

Box Jumps: 1 minute

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

REGULAR MACRO DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.

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

  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort

  • Ideally, eat your biggest meal after you work out.

  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.


 
 

DAY 7

Regular Macro Day + Strength Training

 

5-10 MINUTES OF RUNNING 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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

SHOULDERS

Military Press:

1 set of 14 | 1 set of 12 | 1 set of 8

  Side Lateral Raise:

1 set of 14 | 1 set of 12 | 1 set of 8

Dumbbell Thrusters:

1 set of 14 | 1 set of 12 | 1 set of 8

ABS

Leg raises: 1 minute

Crunch on Stability Ball: 1 minute

Push-Ups with Legs on Stability Ball : 1 minute

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

REGULAR MACRO DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.

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

  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort

  • Ideally, eat your biggest meal after you work out.

  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.