DAY 1

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.

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Plank Shoulder Tap: 5 sets of 10 reps

Flutter Kicks: 4 sets of 10 reps per leg

Leg lifts: 4 sets of 10 reps

20 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 + HIIT

 

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

STRETCHING

HIIT CIRCUIT

Jog 30 seconds

15 Butt Kicks

Jog 30 seconds

20 Scissor Jumps

Jog 30 seconds

25 Moguls

Jog 30 seconds

30 Push ups

REPEAT 3X

20 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 Calorie 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.

LEGS

Reverse Lunge with Dumbbell Pass Through: 2 sets of 10 reps each leg

Curtsey Lunges: 2 sets of 10 reps each leg

Goblet Squat with Pulse: 4 sets of 10 reps

Calf Raises: 4 sets of 10 reps

Jump Squat with Weight: 2 sets of 10 reps

CHEST

Dumbbell Fly: 2 sets of 10 reps

Dumbbell Bench Press: 2 sets of 10 reps

SHOULDERS

Front Plate Raise: 2 sets of 10 reps

Military Press: 2 sets of 10 reps

Side Lateral Raise: 2 sets of 10 reps

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

TOMORROW IS A 24 HOUR FAST OR JUICE CLEANSE


 
 

DAY 4

 

24-Hour Fast OR Juice Cleanse

1 DAY 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 (about 7 pm) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm, you’ve made it 24 hours. Have a smoothie or smaller meal to break your fast.

1 DAY JUICE CLEANSE DIRECTIONS

9:00 am

32 ounces of room temperature spring water with a squeeze of lemon or herbal tea

10:00 am

Lively Lemon

11:00 am

16 ounces of room temperature water or herbal tea

12:00 am

Green Lemonade

1:00 pm

16 ounces of room temperature water or herbal tea

2:00 pm

Inflammation tonic or juice of your choice

3:00 pm

16 ounces of room temperature water or herbal tea

4:00 pm

Juice of your choice

5:00 pm

16 ounces of room temperature water or herbal tea

6:00 pm

Juice of your choice

7:00 pm

16 ounces of room temperature water or herbal tea

8:00 pm

A Nutty Date

Break your fast tomorrow at your usual time


 
 

DAY 5

Regular Calorie 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.

BACK

Push Ups: 3 sets of 12 reps

Moguls: 3 Sets of 12 reps

Bent Over Row: 3 sets of 10 reps

Bent over Reverse Fly: 3 sets of 10 reps

BICEPS

Hammer Curl: 3 sets of 10 reps each arm

Hanging Bicep Curl with Pullback: 3 sets of 10 reps

TRICEPS

Tricep Kickback: 3 sets of 15 reps

Tricep Dips (from chair or bench): 3 sets of 15 reps

ABS

Plank Shoulder Tap: 3 sets of 12 reps

Leg Lifts: 3 sets of 10 reps

Russian Twists (medicine ball optional): 3 sets of 10 reps each side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Burpees: 20 reps

Sit Ups: 20 reps

In and Outs: 20 reps

Plank with Alternating Leg Lift: 20 reps

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


 
 

DAY 6

Training Day Calories + 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute moguls

LEGS

SUPER SETS

Perform 1 set of each exercise, back to back, with a 90 second rest between each round.

Goblet Squat: 3 sets of 15 reps

Dumbbell Deadlift: 3 sets of 15 reps

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Kettlebell Swings: 3 sets of 15 reps

Plie Squat: 3 sets of 15 reps

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Single Leg Deadlift: 2 sets of 10 reps per leg *not super set

Reverse Lunge (holding kettlebell/weight at chest): 2 sets of 15 reps each leg *not super set

FINISHERS

Jump Lunges: 30 reps each leg

Scissor Jumps: 30 reps

Plank Alternating Leg Lifts: 30 reps per leg

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Calorie 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