DAY 1

Low Carb +HIIT

 

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

STRETCHING

4 X 4 HIIT CIRCUITS

Do each move for 1 minute each. Rest for 1-2 minutes between circuit. Rest for a little as possible during the circuit. 

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

CARDIO CIRCUIT

Toe Taps

X Jacks

Plie Squat Jump

Scissor Step Ups

1-2 minutes rest

 

STRENGTH CIRCUIT

Man-Makers

Forearm Push Ups

Wall sit with Overhead single, single double

Dumbbell Thrusters

1-2 minute rest

 

CARDIO CIRCUIT

Butt Kicks

Scissor Jumps

Tuck Jumps

Jump Squat

1-2 minute rest

 

AB CIRCUIT

In and Outs

Mountain Climbers on Steroids

Twist Crunches

Flutter Kicks

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

  • 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.

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

LEGS

Reverse Lunge with Dumbbell Passthrough (per leg): 2 sets of 15 reps - warm up

Back Squat: 2 sets of 12-15 reps

Leg Press:  3 sets of 12-15 reps

Calf raises on Leg Press Machine: 2 sets of 12-15 reps

WORKING SUPER SETS (LEGS)

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

(Example: 1 set of 12 reps Leg Curl, 15 Jump Lunges, rest, Repeat for a total of 2X)

Leg Curl: 2 sets of 12-15 reps, heavy

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

CHEST

Dumbbell Pullover (lay on floor if no bench): 3 sets of 12-15 reps

Dumbbell Fly: 3 sets of 12-15 reps 

SHOULDERS

Wall sit with 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

Pull-Ups or Push-Ups if n/a: 2 sets of 15 reps - warm up

Barbell Bent Over Row: 3 sets of 12-15 reps

Bent over Reverse Fly: 3 sets of 12-15 reps

Face Pull: 3 sets of 12-15 reps

BICEPS

Hammer Curl: 3 sets of 12 reps

Bicep Curl: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Pushdown: 3 sets of 12 reps

AB CIRCUIT

Medicine Ball/Russian Twists: 2 sets of 30 reps per side

Flutter Kicks: 5 sets of 10 per side

Mountain Climbers with a Twist: 4 sets of 10 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: 3 sets of 12 reps - warm up

Goblet Squat: 3 sets of 12 reps

Leg Press: 3 sets of 12-15 reps

Calf Raises on leg press: 3 sets of 12-15 reps

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

WORKING SUPER SETS

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

(Example: 1 set of 12 reps Deadlifts, 20 jump squats, rest, Repeat 2X)

Dumbbell Deadlift: 2 sets of 12 reps

Jump Squat: 20 reps (after each above set)

FINISHERS 2X

Box Jump with Squat: 20 reps

Scissor Step Ups: 20 reps (per leg)

Box Shuffle: 20 reps (per box)

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.

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

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