DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Perform each move 5 times with a 10 second jog in between moves. Then do each 4 times, then 3, all the way down to 1

Jog 10 seconds

Butt Kicks

Jog 10 seconds

Air Squats

Jog 10 seconds

Push-ups

Jog 10 seconds

Plie Squat

Jog 10 seconds

Plank with Jack

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 + Sprint Interval Day

 

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 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

 

5-10 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. 

INCREASING WEIGHT

Start with a lighter weight for first set of reps. As the reps decrease, increase your weight

LEGS

Reverse Lunge with Weight with weight (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

Goblet Squat with a Pulse:

1 set of 12 | 1 set of 10 | 1 set of 8

Calf Raises with weight:

1 set of 12 | 1 set of 10 | 1 set of 8

Curtsy Lunge with weight (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

CHEST

Vertical Chest Press:

1 set of 12 | 1 set of 10 | 1 set of 8

Dumbbell Fly:

1 set of 12 | 1 set of 10 | 1 set of 8

SHOULDERS

Overhead single, single double:

1 set of 6 | 1 set of 4 

Front Plate Raise:

1 set of 8 | 1 set of 6 | 1 set of 4

5 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 few moves, as needed. 

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Push-Ups:

2 sets of 10 reps - warm up

Bent Over Row:

1 set of 12 | 1 set of 10 | 1 set of 8

Bent over Reverse Fly:

1 set of 12 | 1 set of 10 | 1 set of 8

Dumbbell High pulls:

1 set of 12 | 1 set of 10 | 1 set of 8

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 12 | 1 set of 10 | 1 set of 8

Hammer Curl:

1 set of 12 | 1 set of 10 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 12 | 1 set of 10 | 1 set of 8

Tricep Dips with  weight on lap:

1 set of 12 | 1 set of 10 | 1 set of 8

ABs

Twist Crunches: 45 seconds

Flutter Kicks: 45 seconds

Leg Lifts: 45 seconds

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 few moves, as needed. 

WARM UP (2 ROUNDS)

30 second wall sit

30 second plank

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Walking Lunges with Weights (per leg):

2 sets of 12 reps - warm up

Calf Raises with weight:

1 set of 12 | 1 set of 10 | 1 set of 8

Front Squat (hold weight at shoulders):

1 set of 12 | 1 set of 10 | 1 set of 8

Dumbbell Deadlift:

1 set of 12 | 1 set of 10 | 1 set of 8

Bulgarian Split Squat (per leg):

1 set of 10 | 1 set of 8 | 1 set of 6

FINISHERS

Plank Alternating Leg Lifts: 45 seconds

Dumbbell Squat: 45 seconds

5 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 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