DAY 1

Low Carb + HIIT

 

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Start with 10 of each move, then 9, then 8, all the way down to 1 with 10 seconds of jogging between each set

(Jog 10 seconds, 10 Tuck Jumps, Jog 10 seconds, 10 Plank Shoulder Taps , etc..) 

Jog 10 seconds

Scissor Jumps

Jog 10 seconds

Plank Shoulder Tap

Jog 10 seconds

Jump Squat

Jog 10 seconds

In and Outs

Jog 10 seconds

X Jacks

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 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 few moves, as needed. 

INCREASING WEIGHT

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

LEGS

Bulgarian Split Squat  with weight (per leg):

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

Goblet Squat with a Pulse:

1 set of 20 | 1 set of 14 | 1 set of 8

Leg Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 14 | 1 set of 8

Curtsy Lunge with weight (per leg):

1 set of 14 | 1 set of 10 | 1 set of 6

CHEST

Dumbbell Bench Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

SHOULDERS

Overhead single, single double:

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

Front Plate Raise:

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

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 few moves, as needed. 

INCREASING WEIGHT

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

BACK

Pull-Ups (Push-Ups if n/a):

2 sets of 10 reps - warm up

Barbell Bent Over Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Reverse Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Wide Grip Lat Pulldown:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell High pulls:

1 set of 16 | 1 set of 12 | 1 set of 8

BICEPS

Bicep Curl with Bar:

1 set of 16 | 1 set of 12 | 1 set of 8

Hammer Curl:

1 set of 16 | 1 set of 12 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 16 | 1 set of 12 | 1 set of 8

Tricep Pushdown:

1 set of 16 | 1 set of 12 | 1 set of 8

ABs

Twist Crunches: 1 minute

Flutter Kicks: 1 minute

Leg Lifts: 1 minute

Cheek to Cheek: 1 minute

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)

1 minute wall sit

1 minute Moguls

1 minute 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

Leg Press:

1 set of 20 | 1 set of 14 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 14 | 1 set of 8

Back Squat:

1 set of 20 | 1 set of 14 | 1 set of 8

Jump Squat with Weight:

1 set of 20 | 1 set of 14 | 1 set of 8

Reverse Lunge with Dumbbell Passthrough (per leg):

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

Leg Curl:

1 set of 20 | 1 set of 14 | 1 set of 8

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: 2 sets of 12-15 reps

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

FINISHERS 2 rounds

Jump Squat: 1 minute

Jump Lunges: 1 minute

Scissor Jumps: 1 minute

Toe Taps: 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