DAY 1

Low Carb + HIIT

 

Warm Up 3-5 min:

March/Jog in place: for 1 minute

Air Squat: 20 reps

Push-Ups: 5-10 reps

“7 ROUNDS OF 7” HIIT

Do 7 reps of each move for 7 rounds

Push-Ups

Jump Squat

Mountain Climbers on Steroids

Scissor Jumps

Burpees

Plank Shoulder Tap

Jump Lunges

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)

STRETCHING

Please reference bottom of page for stretching routine


 
 

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.

  • OR

  • Hill repeats on treadmill:

    3-min Warm-up at easy pace

    Walk @ 3.5 speed on 15% incline for 2 min

    Jog @ 6.0 speed on 5% incline for 1 min

    Walk @ 3.0 speed on 5% incline for 2 min

    Repeat walk/jog/walk pattern until you hit 20 minutes

    CORE

    Plank: 60 seconds

    Bird Dog:  10 reps each side

    Stomach vacuum with a twist: 20 reps

10 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).

STRETCHING

Please reference bottom of page for stretching routine


 
 

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.

LEGS

Dumbbell Squat: 2 sets 10-12 reps

Goblet Squat: 3 sets 10-12 reps

Calf Raises: 3 sets 10-12 reps

Kettlebell Swings: 3 sets 10-12 reps

Side-Lying Inner Thigh Lifts: 3 sets 10-12 reps (per leg)

CHEST

Dumbbell Bench Press: 3 sets 10-12 reps

Walking Push ups: 3 sets 10-12 reps

SHOULDERS

Dumbbell Upright Row: 3 sets 10-12 reps

Front Raise Side Raise Combo: 2 sets 10-12 reps

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

STRETCHING

Please reference bottom of page for stretching routine

tomorrow is a 24 hour fast and active recovery day


 
 

DAY 4

24 Hour Fast + Active Recovery Day

 

DAY ONE OF 10 DAY DETOX

24-HOUR 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 for 1-day fast (yesterday). Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 24 hours (today), you’ve made it! Have a smaller meal to break your fast.

If you are breastfeeding, you do not need to do the 24hr fast! Do a regular macro day or low macro day (if you have a good, established supply and you know low macro days do not affect your supply)

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 5

Regular Macro + Strength Training

 

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

Assisted Pull-Ups/ Pull-Ups OR Push-Ups: 2 sets of 10 reps

BACK

Dumbbell Seated Row: 3 sets 10-12 reps

Straight Arm Lat Pulldown: 3 sets 10-12 reps

Dumbbell Pullover: 3 sets 10-12 reps

Bent Over Row: 3 sets 10-12 reps

Dumbbell Fly: 3 sets 10-12 reps

Triceps

Tricep Dips: 3 sets 10-12 reps

Tricep Kickback: 3 sets 10-12 reps

BICEPS:

Stand with bar or dumbbells in hands. First 7 reps will be from arms extended, bringing half way up so arm makes 90 angle. Next 7 reps will start with weight at shoulders, bringing down so arms are at 90 angle. Last 7 reps will be full range, from bottom (arms all the way extended) to shoulder with weight. Perform 3 times through.

21’s

Bicep Curl with Bar or Dumbbells

7 Bottom Half

7 Top Half

7 Full Range

CORE

1 - 2 sets: 5-10 min

Plank: 45-60 seconds

Bird Dog 8 reps

Dumbbell Plank Drag: 8 reps

Rest 1 minute


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

STRETCHING

Please reference bottom of page for stretching routine


 
 

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.

LEGS

Dumbbell Deadlift: 2 sets 12 reps

Dumbbell Squat: 3 sets 10-12 reps

Calf Raises: 3 sets 10-12 reps

Goblet Squat with a Pulse: 4 sets 10-12 reps

Bulgarian Split Squat: 4 sets 10-12 reps

Walking Lunges with Weights: 2 sets 12 reps per leg

Hip Thrusters using a Plate (or bar): 3 sets 10-12 reps

FINISHERS

1 minute each with 1 minute rest between each move

Jump Squat

Jump Lunges

Forearm Side Plank: 30 seconds per side

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

STRETCHING

Please reference bottom of page for stretching routine


 
 

DAY 7

Regular Macro + Active Recovery

 

GUIDELINES

  • Consider a trip to the sauna

  • 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 Yoga

DAILY STRETCHES

CAN BE COMPLETED AFTER EVERY WORKOUT

STRETCHING

5-8 minutes

Lying knees to chest

Lying Thoracic Rotation (roll knees side to side SLOWLY)

Lying Glute Stretch

All Four’s Position Cat Stretch for the Back

Lunging Hip Flexor Stretch with a Lateral Side Bend

Standing Single Leg Hamstring Stretch

Standing Quadriceps Stretch

Single Leg Calf Stretch

Chest Opener: reach arms overhead into a “V” Shape