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


 
 
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DAY 1

Low Carb + HIIT

 

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

STRETCHING

DIRTY DOZEN  HIIT

Do 12 reps of each move. Repeat for 3-5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Plank Shoulder Tap

Jump Squat

Star Jumps

Dumbbell Deadlift

Plank with Row (per side)

Wall sit with Overhead single, single double

Criss Cross Squats

In and Outs

Dumbbell Thrusters

Burpees

Moguls

Jumping Jack Press

1-2 minute rest

 

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

  • Box Jumps: 5 sets of 10 reps. Start with a smaller box and work your way up to a bigger box.
  • 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.

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).


 
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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.

BACK

Push-Ups: 2 sets of 15 reps - warm up

Barbell Bent Over Row: 3 sets of 10-12 reps

Reverse Fly: 3 sets of 10-12 reps

Straight Arm Pulldown: 3 sets of 10-12 reps

WORKING SUPER SETS

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

(Ex: 1 set of 10 reps Dumbbell High Pulls, 20 Forearm Push Ups, rest, Repeat 3X)

Dumbbell High pulls: 2 sets of 10 reps

Forearm Push Ups: 20 reps (after each above set)

BICEPS

Hammer Curl: 3 sets of 12 reps

Hanging Bicep Curl with Pullback: 3 sets of 12 reps

HIIT FINISHER (2 ROUNDS):

You can substitute the sprints on row machine, bike, elliptical stair master.

90 sec Sprint

20 In and Out with Frog Hop

20 Ab Bicycles (per side)

 

60 sec Sprint

15 Moguls

15 Wood Chop (per side)

 

45 sec Sprint

10 Medicine Ball/Russian Twists (per side)

10 Leg Lifts

 

30 sec Sprint

5 Man-Maker

5 Twist Crunches

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


 
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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.

CHEST

Dumbbell Bench Press: 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps

WORKING SUPER SETS (chest)

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

(Example: 1 set of 12 reps Dumbbell Pullover, 20 Push Ups, rest, Repeat 2X)

Vertical Chest Press: 3 sets of 12 reps

Dumbbell Fly: 10 reps / Dumbbell Pullover: 10 reps

SHOULDERS

Overhead single, single double: 3 sets of 12 reps

Side Lateral Raise: 3 sets of 12-15 reps

Arm Circles with weights: 

30 seconds circles clock wise | 30 seconds circles  counter clock wise | 30 seconds circles clock wise

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Overhead Extension: 3 sets of 12-15 reps

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.

WARM UP (2 ROUNDS)

Surrender Squats with Weights: 1 minute

Wall Sit: 1 Minute

Plank: 1 minute 

LEGS

Bulgarian Split Squat (per leg): 3 sets of 10 reps - warm up

Goblet Squat: 3 sets of 12 reps

Barbell Back Squat: 3 sets of 10 reps

WORKING SUPER SETS

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

(Ex: 1 set of 10 reps Leg Curls, 20 Plie Squat Jump, rest, Repeat 3X)

Leg Curl: 3 sets of 10 reps

Dumbbell Deadlift: 20 reps (after each set above)

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Leg Press: 3 sets of 10 reps

Calf Raises on Leg Press Machine: 30 reps (after each above set)

FINISHERS:

Leg Extension: 1 set of 10-12 reps

Jump Lunges: 20 reps

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Single Leg Extension: 1 set of 10-12 reps (per leg)

Jump Lunges: 20 reps

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Leg Extension: 1 set of 10-12 reps

Jump Lunges: 20 reps

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

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.