DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

CIRCUIT 1:

Complete 3 rounds of Circuit 1, performing 10 reps per move  in each round. Take no rest. Perform Butt Kicks after all rounds are completed.

Burpees

Forearm Push Ups

Dumbbell Thrusters

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Butt Kicks: 30 seconds

Rest 1 minute

 

CIRCUIT 2:

Complete 2 rounds of Circuit 2, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. Perform Curtsey Jumps after all rounds are completed. 

Scissor Jumps

Plank with Row

Jump Lunges

Moguls

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Curtsey Jumps: 30 seconds

Rest 1 minute

 

CIRCUIT 3:

Complete 3 rounds of Circuit 3, performing 10 reps per move in each round. Take no rest. Perform "jump rope" after all round are completed.

Jump Squat

In and Outs

Dumbbell Skier Swings

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“Jump rope”: 30 seconds

(the motion - you don’t need a jump rope)

Rest 1 minute

 

CIRCUIT 4:

Complete 2 rounds of Circuit 4, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit.

Man-Makers

Reverse Lunge with Weight

Tricep Dips (from chair or bench)

Mountain Climbers on Steroids

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)


 
 

DAY 2

Low Carb + Sprints

 

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

STRETCHING

SPRINTS

SPRINT BUILD UPS

Start at jog, build up to sprint in 20 yards: Repeat 3 times

SPRINTS

25 second sprints 

10 Burpees

20 Air Squat

30 Ab Bicycles (left + right side = 1 rep)

Repeat for 10 rounds

(If you're on a track - sprint the staights, jog the curves)

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).


 
 

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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for first 2 sets and drop weight down to a lighter weight for AMRAP

BACK

500m row or rope swings- warm up

Pull-Ups (Push Ups if n/a): 2 sets of 15 reps - warm up

Pendlay Row:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Reverse Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Back Extension (hold plate):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

BICEPS

Hammer Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Bicep Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

ABS

Medicine Ball/Russian Twists (per side):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Leg Levers with Ball Pass:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Medicine Ball/Russian Twists:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

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


 
 

DAY 4

Regular Macro Day + Strength Training

 

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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

CHEST

Dumbbell Bench Press:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

SHOULDERS

Overhead single, single double:

2 sets of 8-10 | 1 set of AMRAP in 45 seconds

10-to-1’s with weight

TRICEPS

Tricep Pushdown:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Tricep Dips (weight on lap):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Tricep Overhead Extension:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

FinisherS 2 rounds

Use a  heavy weight and rest as little as possible until finished with set

2 sets of 8 reps: Tricep Kickback (each side) + Plank with Row + Push up + standing Military Press

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


 
 

DAY 5

Low Carb 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.


 
 

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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

 

WARM UP 2 ROUNDS

Surrender Squats with Weights: 1 minute

Wall Sit: 1 Minute

Standing Donkey Kicks (per leg): 1 minute

LEGS

Reverse Lunge with Dumbbell Passthrough( per leg): - warm up

1 set of 10 | 1 set of 12

Overhead Squat:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Press (single leg):

2 sets of 12 reps, per leg | 1 set of AMRAP in 1 minute, per leg

Calf Raises on Leg Press Machine:

3 sets of 12 reps** | 1 set of AMRAP in 1 minute

(one set of toes pointed out, one set of toes pointed in and one set of toes pointed forward**)

Leg Extension:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Walking Lunges with Weights (per leg):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

FINISHERS REPEAT 2X

Box Jump with Squat: 1 minute

Curtsey Jumps: 1 minute

Box Shuffle: 1 minute

Plank Alternating Leg Lifts: 1  minute

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

tomorrow is a 24 hour fast and 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.

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.