DAY 1

Low Carb + Tabata

 

WARM-UP

3 - 5 minutes

1 minute: March/Jog in place: first knees to hip height for 10 seconds alternating heels to butt for 10 seconds and repeat until both sides of the legs are warm.

Slow tempo Air Squat to warm the hips: 5-10 reps**

Shoulder rolls: both directions

Push-Ups on the knees: 5-10 reps**

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds per side.

**more is not better, just feel warm

TABATA CIRCUITS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round before moving to the next.

CIRCUIT ONE

Pick one or the other movement

Jump Squat OR  Air Squat

Repeat for 4 minutes

Rest 60 seconds

CIRCUIT TWO

Lateral Jump Squats

Repeat for 4 minutes

Rest 60 seconds

CIRCUIT THREE

Pick one or the other movement

Jumping Jack OR Star Jump Squat

Repeat for 4 minutes

Rest 60 seconds

CIRCUIT FOUR

Burpees (with push up)

Repeat for 4 minutes

Rest 60 seconds

Once recovered:

CORE

1 set (2 min)

Plank: 30 seconds

Dead Bug: 10 reps per side

V Sit: 30 seconds

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

Shoulder Rolls


 
 

DAY 2

Low Carb + Sprints

 

WARM-UP

5 Minute Walking warm up with 3 brief stretches at the end

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 sec each side

Leg Swings - Forward/Backward

Leg Swings -Side to Side

Standing Hamstring Stretch: 15 seconds per leg

Standing Calf Stretch: 15 seconds per leg

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.

Once recovered:

CORE

1 set (2 min)

Plank: 30 seconds

Dead Bug: 10 reps per side

V Sit: 30 seconds

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

Shoulder Rolls


 
 

DAY 3

Regular Macro + Strength Training

 

WARM-UP

Air Squat: 10 reps

Leg Swings forward backward: 10 reps per leg

Leg Swings Side to Side: 10 reps per leg

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds each side

Shoulder Rolls

DIRECTIONS: Combined sets

Two exercises performed with 10 seconds of rest between them.  Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise to equal one set.

Rest 60 sec between sets. Total sets performed: 3

Combined Set 1:

Alternating Step Ups with Stiff Leg Deadlift*: 6 Step Ups per leg, 12 Deadlifts total

(Step up then right foot step down, step down to heels under hips and perform a Stiff Leg Deadlift*)

Push-Ups: 10 reps

Repeat for a total of 3 sets

Rest 60 seconds between each set.

Combined Set 2:

Reverse Cable Fly  OR Dumbbell Fly: 12 reps

Tricep Pushdown: 12 reps

Repeat for a total of 3 sets

Rest 60 seconds between each set.

ShoulderS

10-to-1’s

Once recovered:

CORE

1 set (2 min)

Plank: 30 seconds

Dead Bug: 10 reps per side

V Sit: 30 seconds

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

Shoulder Rolls


 
 

DAY 4

Regular Macro + Active Recovery

 

Happy Thanksgiving!

Do a Turkey Trot with the family

Take a gentle or restorative yoga class or a MAT Pilates class.

At home you can also do core work and stretch.

CORE

2-3 sets

Plank: 30 seconds

Dead Bug: 10 reps per side

V Sit: 30 seconds

STRETCHING

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

Shoulder Rolls


 
 

DAY 5

Regular Macro + Strength Training 

WARM-UP

5 minutes

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds per side

Shoulder Rolls

Inverted Wide Grip Row: 2 sets of 10 reps

DIRECTIONS: Combined sets

Two exercises performed with 10 seconds of rest between them.  Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise to equal one set.

Rest 60 sec between sets. Total sets performed: 3

COMBINED SET 1:

Wide Grip Cable Row: 10-12 reps

Bent-Over Reverse Fly: 10-12 reps

Repeat for a total of 3 sets

Rest 60 seconds between each  set.

Combined Set 2:

Plank with Row with Push-Up: 6 Rows per arm, 12 Push ups

Narrow Grip Lat Pulldown: 10-12 reps reps

Repeat for a total of 3 sets

Rest 60 seconds between each set.

CORE

2 sets (5 minutes)

Cable Palloff: 10-12 reps per side

Side Plank: 30 seconds per side

Rest 60 seconds

STRETCHING

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

Shoulder Rolls


 
 

DAY 6

Regular Macro + Leg Day

 

WARM UP

5 minutes

Air Squat 10 reps

Leg Swings forward backward: 10 reps per leg

Leg Swings Side to Side: 10 reps per leg

Lunging Hip Flexor Stretch with a Lateral Side Bend: hold 15 seconds each side


DIRECTIONS: STRAIGHT SETS

Do all sets of each exercise before moving to the next.

Option: use the first set as a warm up set then the following 2 sets as working sets.  

Rest 30 seconds between sets and 60 seconds between exercises.

Barbell Hip Thrusters: 3 sets of 8 reps

Leg Press: 3 sets of 6 reps

Stiff Leg Deadlift: 3 sets of 10 reps

Abductor Machine: 3 sets of 20 reps

FINISHERS

1 minute each*

Rest 60 seconds between exercises

Jump Squat

Banded Side Steps

Burpees

Forearm Plank Jack

(On knees, alternate lifting each knee off the ground for lower impact)

(Optional for time constraints and fatigue*)

STRETCHING

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

Shoulder Rolls

TOMORROW IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY


 
 

DAY 7

24 Hour Fast + Active Recovery Day

 

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 effect your supply)

GUIDELINES

  • 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.

  • OR Yoga

CORE

Plank: 30 seconds

Dead Bug: 10 reps

V Sit: 30 seconds

Rest 30 sec

STRETCHING

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

Shoulder Rolls