DAY 1

Low Carb + HIIT

 

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

STRETCHING

3 X 3 HIIT

Complete each circuit in full before moving to the next one.

Do 30 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

CIRCUIT 1  

Butt Kicks

Mountain Climbers (no twist)

Forearm Push Ups

Repeat 2X

 

CIRCUIT 2

In and Outs (one foot back at a time is okay!)

Air Squat

Push-Ups

Repeat 2X

 

CIRCUIT 3

Plank Alternating Leg Lifts

Side Lunge to Squat

Hot Feet

Repeat 2X

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 + Sprint Interval Day

 

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

 

5-10 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

LEGS

Reverse Lunge with Dumbbell Passthrough (per passthrough): 2 sets of 12 reps - warm up

Dumbbell Deadlift: 2 sets of 12 reps

Calf Raises with weight: 2 sets of 12-15 reps

Front Squat (hold weight at shoulders): 2 sets of 12 reps

Curtsey Lunge with weight (per leg): 2 sets of 12 reps

CHEST

Dumbbell Pullover (lay on floor if no bench): 2 sets of 12 reps

Dumbbell Fly: 2 sets of 12 reps 

SHOULDERS

10-to-1’s

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


 
 

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

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

Bent Over Row: 2 sets of 12-15 reps

Bent over Reverse Fly: 2 sets of 12-15 reps

Face Pull with band (or weight if n/a): 2 sets of 12-15 reps

BICEPS

Hammer Curl: 2 sets of 12 reps

Bicep Curl: 2 sets of 12 reps

TRICEPS

Tricep Kickback: 2 sets of 12 reps

Tricep Overhead Extension: 2 sets of 12 reps

ABS

Medicine Ball/Russian Twists (per side): 3 sets of 10 reps per side

Superman:2 sets of 8 reps

Leg lifts: 3 sets of 12 reps

5 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

LEGS

Leg Curl (with weights) or bosu ball: 2 sets of 12 reps - warm up

Dumbbell Deadlift: 3 sets of 10 reps

Goblet Squat: 3 sets of 10 reps

Calf Raises with weight: 3 sets of 12-15 reps

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

FINISHERS

Air Squat: 20 reps

Plie Squat: 20 reps

Toe Taps: 30 seconds ( low platform)

5-10 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.

If you are breastfeeding, you do not need to do the 24hr fast! Do a regular macro day or low macro day (if you have a good, established supply and you know low macro days do not effect your supply)

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