DAY 1

Low Carb + Sprint Intervals

 

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

STRETCHING

SPRINTS

4 cone drill OR 7-Up, 7-Down Drill OR  Sprint Ladder

SPRINT LADDER

Sprint for the designated rep time, then rest for 1-2 minutes in between reps.

15 seconds

Rest

30 seconds

Rest

45 seconds

Rest

60 seconds

Rest

45 seconds

Rest

30 seconds

Rest

15 seconds

Rest

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 + HIIT

 

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

STRETCHING

HIIT CIRCUIT

Jog 30 seconds

10 Burpees (without push up/ modified)

-----

Jog 50 meters or 30 sec

15 Air Squats

-----

Jog 50 meters or 30 sec

20 Push-ups

-----

Jog 50 meters or 30 sec

20 Sit Ups

Repeat 2 times

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 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

Dumbbell Deadlift: 3 sets of 10-12 reps

Goblet Squat: 3 sets of 10-12 reps

Reverse Lunge with Dumbbell Pass Through: 2 sets of 12 reps each side

Calf Raises: 3 sets of 10-12 reps

CHEST

Dumbbell Bench Press: 2 sets of 12-15 reps

Dumbbell Pec Fly: 2 sets of 12-15 reps

SHOULDERS

Front Plate Raise: 2 sets of 12-15 reps

Side Lateral Raise: 2 sets of 12-15 reps

Arm Circles: 1 minute

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 4

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: 2 sets of 12 reps

Bent Over Reverse Fly: 2 sets of 12-15 reps per

Hanging Bicep Curl with Pullback: 2 sets of 12-15 reps per arm

BICEPS

Seated Bicep Curl: 2 sets of 12-15 reps per arm

Hammer Curl: 2 sets of 12-15 reps per arm

TRICEPS

Tricep Kickback: 2 sets of 12-15 reps per arm

Tricep Dips from Chair or Bench: 2 sets of 10 reps

ABS

Russian Twists: 3 sets of 10 reps each side

Plank Shoulder Tap: 3 sets of 10 reps

5-10 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.

WARM-UP (2 ROUNDS)

1 Minute Wall Sit

1 Minute Plank

1 Minute Mountain Climber

LEGS

Barbell Lunges (hold weight at shoulders): 2 sets of 15 reps per leg

Plie Squat: 3 sets of 10 reps

Curtsy Lunges: 2 sets of 20 reps per leg

Bulgarian Split Squat: 2 sets of 15 reps

Dumbbell Deadlift: 2 sets of 15 reps

Calf Raises: 2 sets of 15 reps

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

TOMORROW IS A 24-HOUR FAST + ACTIVE RECOVERY DAY


 
 

DAY 7

24 hour fast + Active Recovery Day

 

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.

ADVANCED ⚠️ (NOT REQUIRED)

SPRINTS + HIIT CIRCUIT

  • 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 10 minutes.

AB CIRCUIT

Flutter Kicks: 5 sets of 10 reps

Russian Twists: 4 sets of 15 each side

Leg lifts: 4 sets of 10