DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA CIRCUITS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest)

Tabata Round 1  (Alternate moves)

Jump Squat: 20 seconds on/ 10 seconds rest

Plank Shoulder Tap: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 2 (Alternating moves)

X Jacks: 20 seconds on/ 10 seconds rest

Moguls: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 3 (Alternate moves)

Toe Taps: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 4 (Alternate moves)

Jump Lunges: 20 seconds on/ 10 seconds rest

Mountain Climbers with a Twist: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Tabata Round 5 (Alternate moves)

Scissor Jumps: 20 seconds on/ 10 seconds rest

Man-Maker: 20 seconds on/ 10 seconds rest

Repeat for 4 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)

 

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full
  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up

 
 

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 10 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).

 

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full
  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up

 
 

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 few moves, as needed. 

LEGS

Barbell Lunges (per leg, hold dumbbells at shoulders): 2 sets of 10 reps - warm up

Sumo Squat with Weight: 2 sets of 12 reps

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

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

WORKING SUPER SETS (LEGS)

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

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

Dumbbell Deadlift: 2 sets of 12-15 reps

Jump Squat with Weight: 20 reps (after each above set)

CHEST

Vertical Chest Press: 2 sets of 12-15 reps

Dumbbell Fly: 2 sets of 12-15 reps

SHOULDERS

10-to-1’s

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

 

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
 

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 few moves, as needed. 

BACK

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

Bent Over Row: 3 sets of 12 reps

Bent over Reverse Fly: 3 sets of 12 reps

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

BICEPS

Hammer Curl: 2 sets of 12-15 reps

Bicep Curl: 2 sets of 12-15 reps

TRICEPS

Tricep Kickback: 2 sets of 12-15 reps

Tricep Overhead Extension: 2 sets of 12-15 reps

AB CIRCUIT

6 Inches: 2 sets of 1 minute hold

Twist Crunches: 2 sets of 20 per side

Leg Lifts: 4 sets of 10 reps

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

FINISHERS (ADVANCED/OPTIONAL) 

Mountain Climbers on Steroids: 20 reps

Tricep Push-Up: 20 reps per side

Man-Maker: 20 reps

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

 

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
 

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

LOW MACRO DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Day, you will consume 75g of protein. (100*.25=25. 100-25 = 75)
  • Still follow 50/30/20 splits, but make every macro 25% less

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)


 
 

DAY 6

Regular Macro + 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 few moves, as needed. 

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

LEGS

Single Leg Deadlifts (per leg): 2 sets of 10 reps - warm up

Plie Squat with weight: 2 sets of 12-15 reps

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

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

Dumbbell Deadlift: 2 sets of 12-15 reps

WORKING SUPER SETS

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

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

Leg Extension with Dumbbell: 2 sets of 12-15 reps

Plie Squat Jump: 20 reps (after each above set)

FINISHERS REPEAT 2X

Jump Squat: 20 reps

Jump Lunges: 20 reps per leg

Scissor Jumps: 20 reps

Toe Taps: 1 minute

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

 

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
 

DAY 7

Low Macro Day + Active Recovery Day

 

GUIDELINES

  • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog

  • 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

LOW MACRO DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Day, you will consume 75g of protein. (100*.25=25. 100-25 = 75)
  • Still follow 50/30/20 splits, but make every macro 25% less

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)