DAY 1

Low Carb + HIIT

 

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

STRETCHING

20/20 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1 and 2

Circuit 1

20 second jog in place

10 In and Outs

10 Air Squat

Circuit 2

20 Toe Taps

10 Push-Ups

10 Plie Squat

RePEAT 2X

 

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 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 18 minutes.

AB CIRCUIT

Plank Shoulder Tap: 2 sets of 10 reps

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 3 sets of 10 reps

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 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.

LEGS

Reverse Lunge with Dumbbell Passthrough:

2 sets of 8-10 | 1 set of 10-12

Goblet Squat:

2 sets of 8-10 | 1 set of 10-12

Calf Raises;

2 sets of 8-10 | 1 set of 10-12

Side Lunge to Squat:

2 sets of 8-10 | 1 set of 10-12

CHEST

Vertical Chest Press:

1 sets of 8-10 | 1 set of 10-12  

Dumbbell Fly:

1 sets of 8-10 | 1 set of 10-12

SHOULDERS

Overhead single, single double:

1 set of 6 | 1 set of 8

Arm Circles:

20 seconds small circles | 20 seconds medium circles | 20 seconds large circles

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


 
 

DAY 4

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.

BACK

Burpees:

1 sets of 10 reps - warm up

Bent Over Row:

2 sets of 8-10 reps | 1 set of 12 reps

Bent over Reverse Fly:

2 sets of 8-10 reps | 1 set of 12 reps

Dumbbell High pulls:

2 sets of 8-10 reps | 1 set of 12 reps

BICEPS

Hanging Bicep Curl with Pullback:

2 sets of 8 reps | 1 set of 12 reps

Seated Bicep Curl (Concentration Curl):

2 sets of 8 reps  | 1 set of 12 reps

TRICEPS

Tricep Kickback:

2 sets of 8 reps  | 1 set of 12 reps

Tricep Overhead Extension:

2 sets of 8 reps  | 1 set of 12 reps

AB CIRCUIT

Mountain Climbers with a Twist: 2 sets of 20 reps

Flutter Kicks: 2 sets of 20 reps

Russian Twists: 3 sets of 10 per side

Leg Lifts: 3 sets of 10 reps

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


 
 

DAY 5

Low Calorie 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

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.

LEGS

Walking Lunges with Weights:

2 sets of 12 reps per leg- warm up

Calf Raises:

2 sets of 8 reps  | 1 set of 12 reps

Plie Squat:

2 sets of 8 reps  | 1 set of 12 reps

Dumbbell Deadlift:

2 sets of 8 reps  | 1 set of 12 reps

Goblet Squat with a Pulse:

2 sets of 8 reps  | 1 set of 12 reps

FINISHERS

Curtsey Lunge: 10 reps per leg

Jump Squat: 20 reps

Lying Hip Abductors: 20 reps each leg

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

If you are ordering the Juice Cleanse for Thursday, remember to order by tomorrow at 8 pm e.s.t


 
 

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.

  • OR Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • OR Yoga

If you are ordering the Juice Cleanse for Thursday, remember to order by today at 8 pm e.s.t