DAY 1

Low Carb +HIIT

 

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

STRETCHING

50/50 CIRCUIT

Do each circuit with a 1 minute rest between circuits 1, 2 and 3. Repeat entire 50/50 circuit 2x.

Circuit 1

50 High Knees

10 X Jacks

20 Jump Squat

20 Mountain Climbers with a Twist

1 Minute Rest

Circuit 2

50 seconds Hot Feet

10 Man-Maker

20 Jump Lunges

20 In and Outs

1 Minute Rest

Circuit 3

50 Toe Taps

10 Forearm Push Ups

20 Moguls

20 Scissor Jumps

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 + 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 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 Raise: 4 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 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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for first set of 8-10 reps,  decrease as needed for following 8-10 sets, then decrease to a lighter weight for AMRAP set

LEGS

Reverse Lunge with Dumbbell Passthrough:

2 sets of 10-12 reps 

Goblet Squat:

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

Calf raises on Leg Press Machine;

3 sets of 8-10  reps| 1 set of AMRAP

Leg Press:

3 sets of 8-10  reps| 1 set of AMRAP

Smith Machine Squat:

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

CHEST

Dumbbell Bench Press:

2 sets of 8-10 reps| 1 set of AMRAP  

Dumbbell Fly:

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

SHOULDERS

Overhead single, single double:

2 sets of 8-10  reps| 1 set of AMRAP

Arm Circles:

30 seconds small circles | 30 seconds medium circles | 30 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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for first set of 8-10 reps,  decrease as needed for following 8-10 sets, then decrease to a lighter weight for AMRAP set

BACK

Man-Makers:

2 sets of 10 reps - warm up

Seated Row:

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

Reverse Fly:

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

Face Pull:

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

Dumbbell High pulls:

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

BICEPS

Hanging Bicep Curl with Pullback:

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

Seated Bicep Curl (Concentration Curl):

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

TRICEPS

Tricep Pushdown:

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

Tricep Overhead Extension:

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

AB CIRCUIT

Mountain Climbers with a Twist: 2 sets of 20 reps

Flutter Kicks: 2 sets of 20 reps per leg

Russian Twists: 5 sets of 10 per side

Leg Raises: 4 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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for first set of 8-10 reps,  decrease as needed for following 8-10 sets, then decrease to a lighter weight for AMRAP set

LEGS

Walking Lunges with Weights:

2 sets of 12 reps per leg- warm up

Calf raises on Leg Press Machine;

3 sets of 8-10 reps | 1 set of AMRAP

Leg Press:

3 sets of 8-10 reps | 1 set of AMRAP

Leg Extension:

3 sets of 8-10 reps | 1 set of AMRAP

Plie Squat:

2 sets of 10-12 reps

Goblet Squat with a Pulse:

2 sets of 10-12 reps 

FINISHERS

Curtsey Lunge: 20 reps per leg

Jump Squat with Weight: 20 reps

Side Step Up with Lateral Leg Raise: 20 reps per leg

Lying Hip Abductors with band: 20 reps each leg

5 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.

  • 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