DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT

3 ROUNDS OF 5

Do 5 reps of each move for 3 rounds.

Complete round in full before repeating.

Rest as needed, but as little as possible.

Curtsy Lunge

Dumbbell Skier Swings

Air Squat

Side Lunge to Squat (per side)

In and Outs (one foot back at a time is okay!)

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 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 20 minutes.

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 Macro + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

LEGS

Goblet Squat with a Pulse: 2 sets of 8-10 reps

Calf Raises: 2 sets of 8-10 reps

Dumbbell Deadlift: 2 sets of 8-10 reps

CHEST

Dumbbell Fly: 2 sets of 8-10 reps

Vertical Chest Press: 2 sets of 8-10 reps

SHOULDERS

10-to-1’s

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

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM ET


 
 

DAY 4

Regular Macro + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Push Ups: 2 sets of 8-10 reps

Bent-Over Reverse Fly: 2 sets of 8-10 reps

Lateral Pulldown with Dumbbells: 2 sets of 8-10 reps

BICEPS

Seated Bicep Curl: 2 sets of 8-10 reps

Hammer Curl: 2 sets of 8-10 reps

TRICEPS

Tricep Extension: 2 sets of 8-10 reps

Tricep Dips: 2 sets of 8-10 reps

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

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM ET


 
 

DAY 5

Regular Macro + Active Recovery Day

  • Consider a trip to the sauna

  • 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

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM ET


 
 

DAY 6

Regular Macro  + 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP

Wall Sit: 30 seconds

Walking Lunges with Weights: 1 minute

LEGS

Goblet Squat: 2 sets of 8-10 reps

Dumbbell Deadlift: 2 sets of 8-10 reps

Glute Bridge (weight on lap): 2 sets of 8-10 reps

Plie Squat: 2 sets of 8-10 reps

Calf Raises: 2 sets of 8-10 reps

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

REMINDER: ORDER JUICE CLEANSE BY SUNDAY AT 8PM ET


 
 

DAY 7

Regular Macro  + 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

REMINDER: ORDER JUICE CLEANSE BY TONIGHT AT 8PM ET