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Check yourself: be sure that you have paid for this program and are not using another person's credentials.

MEASUREMENTS

Take your measurements: 

Chest, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos. and keep them in a safe place.


 
 
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DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

Do each move for 45 seconds 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

High Knees

Moguls

Scissor Step Ups

Jump Squat

1-2 minutes rest

 

STRENGTH CIRCUIT

Push Ups with Feet Elevated

Plank with Row

Overhead single, single double

Dumbbell Thrusters

1-2 minute rest

 

CARDIO CIRCUIT

Butt Kicks

Scissor Jumps

Kettlebell Swings

Tuck Jumps

1-2 minute rest

 

AB CIRCUIT

Burpees

Mountain Climbers on Steroids

Medicine Ball/Russian Twists

Flutter Kicks

1-2 minute rest

5 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 100 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 6 minutes.

SPRINTS + HIIT

25 second sprints   + 10  Burpees + Plank with Row + 35 second rest - Repeat 8 times

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 100 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

 
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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.  Start with a heavier weight for first set and drop down as needed for remaining sets. 

BACK

Forearm Push Ups: 2 sets of 10 reps - warm up

Barbell Bent Over Row: 2 sets of 12-15 reps

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

WORKING SUPER SETS (Back/BICEPS)

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

(Example: 1 set of 12 reps Dumbbell Thrusters, 10 Squat + Burpee, 90 seconds rest, Repeat for a total of 2X)

Dumbbell Thrusters: 2 sets of 12 reps

Air Squat with Burpee: 10 reps (after each above set)

BICEPS

Hammer Curl: 2 sets of 12-15 reps

Seated Bicep Curl: 15 reps (after each above set)

ABs

Transverse Oblique Machine: 1 minute

Flutter Kicks: 1 minute

Mountain Climbers with a Twist: 1 minute

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).

 
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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. Start with a heavier weight for first set and drop down as needed for remaining sets. 

CHEST

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

Dumbbell Fly: 3 sets of 12 reps

WORKING SUPER SETS (chest/triceps)

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

(Example: 1 set of 12 reps Cable Fly, 15  Push U,ps 90 seconds rest, Repeat for a total of 2X)

Cable Fly: 3 sets of 12 reps

Wide Stance Push-Ups: 15 reps (after each above set)

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Cable Push: 15 reps (after each above set)

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 5

Low Carb + Active Recovery Day

 

GUIDELINES

  • Take the day off 
  • 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.

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 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 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

Use Progressively heavier loads that provide challenging reps for the rep range. Slow down tempo if the weight feels too light, always progressing the load so you’re struggling to make the low end of the rep range by the last set or 2

WARM UP: 2 ROUNDS

Surrender Squats with Weights: 1 minute

Wall Sit: 1 Minute

Lunge with Chop (alternate legs): 1 minute

LEGS

Barbell Back Squat: 2 sets of 10 reps 

Leg Press: 3 sets of 12 reps

Calf Raises on leg press: 3 sets of 10 reps

Leg Curl: 2 sets of 8-10 reps (single leg)

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 Leg extensions, 20 jump lunges, rest, Repeat 2X)

Leg Extension: 2 sets of 12 reps

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

FINISHERS 3 rounds

Tuck Jumps: 1 minute

Scissor Step Ups: 1 minute

Box Jumps: 1 minute

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

REGULAR MACRO DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

 
 

DAY 7

Regular Macro Day + Strength Training

 

5-10 MINUTES OF RUNNING 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. Start with a heavier weight for first set and drop down as needed for remaining sets. 

SHOULDERS

Military Press: 2 sets of 12-15 reps

Front Plate Raise: 2 sets of 12-15 reps

WORKING SUPER SETS (shoulders)

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

(Example: 1 set of 12 reps Single Single Double, Forearm Push Up, 90 seconds rest, Repeat for a total of 2X)

Overhead single, single double: 2 sets of 12 reps

Forearm Push Ups: 12 reps (after each above set)

ABS

Leg raises : 1 minute

Crunch on Stability Ball : 1 minute

Push-Ups with Legs on Stability Ball  : 1 minute

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

REGULAR MACRO DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.