DAY 1

Low Carb + HIIT

 

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

STRETCHING

50/50 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat entire 50/50 circuit 2X.

Circuit 1

50 High Knees

10 X Jacks

20 Jump Squat

20 Mountain Climbers with a Twist

Rest 1 minute

 

Circuit 2

50 High Knees

10 Jump Lunges (per leg)

20 Plank Shoulder Tap

20 In and Outs

Rest 1 minute

 

Circuit 3

50 Toe Taps

10  Man-Maker

20 Moguls

20 Criss Cross Squats

Rest 1 minute

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 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 18 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).


 
 

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

Curtsey Lunge with weight (per leg)-

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

Goblet Squat:

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

Calf Raises with weight:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Kettlebell Swings:

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

Bulgarian Split Squat  with weight (per leg):

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

CHEST

Vertical Chest 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

Military Press:

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

Arm Circles:

30 seconds small circles - clockwise | 30 seconds medium circles - counter clockwise | 30 seconds large circles - clockwise

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

BACK

Moguls: 2 sets of 15 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

Push-Ups with Feet Raised:

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

TRICEPS

Tricep Kickback:

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

ABS

Medicine Ball/Russian Twists (per side):

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

Cheek to Cheek (per side):

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

Leg Lifts:

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

FINISHERS (ADVANCED/OPTIONAL) 

X Jacks: 20 reps

Tricep Push-Up: 20 reps per side

Forearm Push Ups: 20 reps

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


 
 

DAY 5

Low Macro 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • Or Yoga


 
 

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

LEGS

Walking Lunges with Weights ( per leg): - warm up

1 set of 10 reps | 1 set of 12 reps

Goblet Squat with a Pulse:

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

Leg Curls with dumbbell (or ankle weights):

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

Plie Squat:

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

Calf Raises with weight:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Single Leg Deadlifts (per leg):

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

Glute Bridges:

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

FINISHERS REPEAT 2X

Jump Squat: 20 reps

Jump Lunges: 20 reps per leg

Scissor Step Ups: 20 reps per leg

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

TOmorrow is a 24 hour fast + 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.

If you are breastfeeding, you do not need to do the 24hr 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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • OR Yoga

ADVANCED - HIIT CIRCUIT (3 TIMES):

Butt Kicks: 40 reps per side

High knees: 40 reps per side

Jump Squat: 40 reps

Scissor Jumps: 40 reps

Burpees : 15 reps