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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

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Perform each move 5 times with a 10 second jog in between moves. Then do each 4 times, then 3, all the way down to 1

Jog 10 seconds

In and Outs

Jog 10 seconds

Air Squats

Jog 10 seconds

Push-ups

Jog 10 seconds

Sit Ups

Jog 10 seconds

Plank with Jack

 

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

SPrint intervals

  • 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

 

5-10 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. 

LEGS

Curtsey Lunge with weight (per leg): 3 sets of 10 reps - warm up

Plie Squat: 3 sets of 10 reps

Front Squat  (hold weights at shoulders): 2 sets of 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 Bulgarian Split Squat, 20 Calf Raies, rest, Repeat 3X)

Bulgarian Split Squat  (per leg): 2 sets of 10 reps

Calf Raises : 15 reps (after each set above)

CHEST

Vertical Chest Press:2 sets of 12 reps

Dumbbell Fly: 2 sets of 12 reps

SHOULDERS

Military Press:2 sets of 12 reps

Front Plate Raise: 2 sets of 12 reps

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


 
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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.

BACK

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

Bent Over Row: 3 sets of 10 reps

Bent over Reverse Fly: 2 sets of 12 reps

Dumbbell High pulls: 2 sets of 12 reps 

BICEPS

Hammer Curl: 2 sets of 12 reps

Hanging Bicep Curl with Pullback: 2 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 10 reps

Tricep Overhead Extension: 3 sets of 10 reps

ABS

Medicine Ball/Russian Twists: 4 sets of 10 reps per side

Cheek to Cheek: 2 sets of 10 reps per side

Leg Lifts: 3 sets of 10 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.

WARM UP (2 ROUNDS)

30 second wall sit

30 second  plank

LEGS

Side Lunge to Squat ( per leg): 2 sets of 10 reps - warm up

Goblet Squat: 2 sets of 10 reps

Dumbbell Deadlift: 2 sets of 12 reps

Barbell Lunges (hold weights at shoulders - per leg): 2 sets of 10 reps

Calf Raises with weight: 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, rest, Repeat 3X)

Leg Curls with dumbbell (or ankle weights): 2 sets of 10 reps

Plie Squat: 15 reps (after each set above)

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