DAY 1

Low Carb + HIIT

 

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

STRETCHING

DIRTY DOZEN  HIIT

Do 12 reps of each move. Repeat for 3-5 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Push Ups with Feet Elevated

Jump Squat

X Jacks

Box Shuffle (per box)

Burpees

Moguls

Criss Cross Squats

In and Outs

High Knees (per leg)

Wall sit with Front Plate Raise

Forearm Push Ups

Overhead single, single double

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

  • Box Jumps: 3 sets of 10 reps. Start with a smaller box and work your way up to a bigger box (safely).
  • 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).


 
 

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

WORKING SUPER SETS

The second exercise will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Split Squat with weight, 20 Calf Raises, rest, Repeat for a total of 2X)

LEGS

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

Leg Curl: 2 sets of 12-15 reps- warm up

-

Goblet Squat with a Pulse: 2 sets of 12-15 reps

Jump Squat with Weight: 20 reps

-

Leg Press: 2 sets of 12-15 reps

Calf raises on Leg Press Machine: 20 reps

CHEST

Vertical Chest Press: 2 sets of 12 reps

Dumbbell Fly: 20 reps

SHOULDERS

Overhead single, single double: 2 sets of 10 reps

Front Plate Raise: 20 reps

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

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 12 reps Bent Over Row, 20 Forearm Push Ups, rest, Repeat for a total of 2X)

BACK

Push Ups with Feet Elevated: 2 sets of 10 reps - warm up

Barbell Bent Over Row: 2 reps of 12-15 reps - warm up

-

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

Dumbbell High pulls: 20 reps

-

Narrow Grip Lat Pulldown: 2 reps of 12-15 reps

Wide Grip Lat Pulldown: 20 reps

BICEPS

Bicep Curl with Bar: 2 sets of 12-15 reps

Hammer Curl: 20 reps

TRICEPS

Tricep Overhead Extension: 2 sets of 12-15 reps

Tricep Dips (with weight on lap): 20 reps

AB CIRCUIT

Transverse Oblique Machine: 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

WORKING SUPER SETS

The bottom set will be done after each set of its above exercise.

Rest for 90 seconds between each round. Lift heavy for the first sets and drop weight down on following round.

(Example: 1 set of 15 reps Split Squat, 30 Goblet Squats, rest, Repeat for a total of 2X)

LEGS

Leg Curl: 3 sets of 12-15 reps - warm up

-

Bulgarian Split Squat: 2 sets of 15 reps per leg

Goblet Squat: 30 reps

-

Leg Extension: 2 sets of 15 reps

Jump Squat with Weight: 20 reps

-

Leg Press: 3 sets of 12-15 reps

Calf Raises on leg press: 30 reps

-

Dumbbell Thrusters: 2 sets of 15 reps

Jump Lunges: 30 reps (total, not per leg)

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

Tomorrow is a 24 hour fast and 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! 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