DAY 1

Low Carb + Sprint Intervals

 

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 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

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Jog 50 meters or 30 sec

20 Sit Ups

Repeat 2 times

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

 

5-10 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

Bulgarian Split Squat: 2 sets of 10 reps each

Plie Squat: 2 sets of 10 reps

Reverse Lunge holding weight at chest: 2 sets of 10 reps each side

Calf Raises: 4 sets of 10 reps

CHEST

Vertical Chest Press: 2 sets of 10 reps

Dumbbell Pec Fly: 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: 2 sets of 12 reps

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

Bent Over Row: 2 sets of 12-15 reps reps

BICEPS

Seated Bicep Curl: 2 sets of 10 reps per arm

Hammer Curl: 2 sets of 10 reps per arm

Hanging Bicep Curl with Pullback: 2 sets of 10 reps per arm

TRICEPS

Tricep Overhead Extension: 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

Leg Lifts: 3 sets of 10 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 Mountain Climber

LEGS

 

Reverse Lunge (holding kettlebell/weight at chest): 2 sets of 15 reps each leg:

Goblet Squat: 3 sets of 15 reps

Curtsy Lunges: 2 sets of 15 reps per leg

Walking Lunges (with/without weight): 2 sets of 15 reps per leg

Dumbbell Deadlift: 2 sets of 15 reps

Calf Raises: 2 sets of 15 reps

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