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CHECK YOURSELF: BE SURE THAT YOU HAVE PAID FOR THIS PROGRAM AND ARE NOT USING ANOTHER PERSON'S CREDENTIALS.

ENSURE YOU HAVE YOUR DOCTOR'S APPROVAL BEFORE BEGINNING ANY EXERCISE PROGRAM.


 
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DAY 1

Low Carb + Tabata

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

TABATA CIRCUITS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest)

Tabata Round 1  (Alternate moves)

Plie Squat Jump: 20 seconds on/ 10 seconds rest

Moguls: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 2 (Alternating moves)

Man-Makers: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 3 (Alternate moves)

Toe Taps: 20 seconds on/ 10 seconds rest

Scissor Step Ups: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 4 (Alternate moves)

Forearm Push Ups: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 5 (Alternate moves)

Mountain Climbers with a Twist: 20 seconds on/ 10 seconds rest

Scissor Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 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 50 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 Interval Day

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

sprints

  • 4 cone drill OR 
  • 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. 

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Flutter Kicks: 4 sets of 10 reps per leg

Leg lifts: 4 sets of 10 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).

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 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.

 
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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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

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

LEGS

Bulgarian Split Squat  with weight (per leg):

1 set of 10 | 1 set of 12 - warm up

Goblet Squat with a Pulse:

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

Calf Raises with weight;

2 sets of 10 reps | 1 set of AMRAP in 1 minute

Dumbbell Deadlift:

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

Plank Alternating Leg Lifts (per leg):

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

CHEST

Vertical Chest Press:

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

Dumbbell Fly:

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

SHOULDERS

Wall sit with Front Plate Raise:

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

Wall sit with Side Lateral Raise:

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

5 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).

 
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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

BACK

Push Ups with Feet Elevated:

2 sets of 10 reps - warm up

Bent Over Row:

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

Bent over Reverse Fly:

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

Face Pull with band (or weight if n/a):

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

BICEPS

Bicep Curl:

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

Hanging Bicep Curl with Pullback:

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

TRICEPS

Tricep Kickback:

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

AB CIRCUIT

Twist Crunches: 2 sets of 20 reps per side

Flutter Kicks: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Man-Maker: 20 reps

Tricep Push-Up: 20 reps rep side

Moguls: 20 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).

 
 

DAY 5

Low Macro Day + 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.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • Or Yoga

LOW Macro DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Day, you will consume 75g of protein. (100*.25=25. 100-25 = 75)
  • Still follow 50/30/20 splits, but make every macro 25% less

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)


 
 

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)

1 minute wall sit

1 minute In and Outs

1 minute plank

SETS WITH TIMED AS MANY REPS AS POSSIBLE

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

LEGS

Curtsey Lunge with weight:

2 sets of 10 reps per leg- warm up

Goblet Squat:

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

Calf Raises with weight:

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

WORKING SUPER SETS

Perform 1 set of first exercise followed by set amount of reps of second exercise.

Take a 90 second break between each round.  For example,  1 set of 12 reps Leg Extension, 20 calf raises , repeat 2X

Leg Extension with Dumbbell: 2 sets of 12 reps 

Jump Lunges with weight (per leg): 15 reps (after each above set)

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Leg Curls with dumbbell: 2 sets of 12 reps 

Jump Squat with Weight: 15 reps (after each above set)

GLUTES

Banded Glute Kickback: 2 sets of 15 reps per leg

Banded Clamshells: 2 sets of 20 reps each leg

Glute Bridges: 2 sets of 20 reps

Lying Hip Abductors with band: 2 sets of 20 reps each leg

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

Low Macro Day + Active Recovery Day

 

GUIDELINEs

  • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
  • 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 Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • Or Yoga

LOW Macro DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Day, you will consume 75g of protein. (100*.25=25. 100-25 = 75)
  • Still follow 50/30/20 splits, but make every macro 25% less

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)