DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

CIRCUIT 1:

Complete 3 rounds of Circuit 1, performing 10 reps per move  in each round. Take no rest. Perform Butt Kicks after all rounds are completed. *If weights are needed, go light!

In and Outs

Push-Ups

Overhead single, single double

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Butt Kicks: 30 seconds

Rest 1 minute

CIRCUIT 2:

Complete 2 rounds of Circuit 2, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. Perform Toe Taps after all rounds are completed. *If weights are needed, go light!

Criss Cross Squats

Plank with Row

Jump Lunges

Forearm Push Ups

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Toe Taps: 30 seconds

Rest 1 minute

CIRCUIT 3:

Complete 3 rounds of Circuit 3, performing 10 reps per move in each round. Take no rest. Perform "jump rope" after all round are completed.

Jump Squat

Burpees

Mountain Climbers on Steroids

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“Jump rope”: 30 seconds

(the motion - you don’t need a jump rope)

Rest 1 minute

CIRCUIT 4:

Complete 2 rounds of Circuit 4, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. *If weights are needed, go light!

Man-Makers

Flutter Kicks

Tricep Dips

Kettlebell Swings

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)


 
 

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

Walking Lunges with Weights (per leg): 2 sets of 12 reps - warm up

Dumbbell Deadlift: 3 sets of 12-15 reps

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

Plank Alternating Leg Lifts (with band, 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 Front Squat with weight, 15 Jump Lunges, rest, Repeat for a total of 2X)

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

Plie Squat Jump: 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

 

5-10 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

BACK

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

Bent Over Row: 3 sets of 12-15 reps

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

WORKING SUPER SETS (BACK & ARMS)

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

(Example: 1 set of 12 reps Dumbbell Seated Row, 15 Plank Plank with Row, rest, Repeat for a total of 2X)

Dumbbell Seated Row: 3 sets of 12-15 reps

Plank Shoulder Tap: 15 reps

BICEPS

Hammer Curl: 3 sets of 12-15 reps

Bicep Curl: 15 reps (after each above set)

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Dips: 15 reps (after each above set)

ABS

Medicine Ball/Russian Twists: 1 minute

Leg Levers: 1 minute

Mountain Climbers with a Twist: 1 minute

5-10 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

WARM UP 2 ROUNDS

Side Lunge to Squat: 1 minute

Wall Sit: 1 Minute

Plank: 1 minute

LEGS

Curtsey Lunge with weight: 2 sets of 10 reps - warm up

Front Squat: 3 sets of 12-15 reps

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

Bulgarian Split Squat (per leg): 2 sets of 12 reps

Goblet Squat: 3 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 Deadlifts, 20 jump squats, rest, Repeat 3X)

Dumbbell Deadlift: 3 sets of 12-15 reps

Jump Squat: 15 reps (after each above set)

FINISHERS 2 ROUNDS

Jump Lunge with Air Squat (per leg then squat, repeat): 1 minute

Toe Taps: 1 minute

Box Shuffle: 1 minute

Plank Alternating Leg Lifts: 1  minute

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

tomorrow is a 24 hour fast + 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