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DAY 1

Low Carb + Speed Burst Day

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

Speed bursts

  • 4 cone drill OR 7 Up 7 Down OR
  • “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. 

HIIT CIRCUIT (REPEAT 2 TIMES)

Air squat (20)

Lunges (20 each side)

Step up on bench (20 each side)

Scissor Jumps (20 each side)

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 + Speed Burst Day

 

10 minutes of walking, jogging, or elliptical for warm-up

stretching

Speed bursts

  • Box Jumps: 5 sets of 10 (start with a  small step and work up to a higher box).
  • “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

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Ab Bicycles: 5 sets of 10 reps each side

Leg lifts: 4 sets of 10 

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).


 
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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.

SUPERSETS

(A superset is performed when two exercises are performed in a row without stopping. Rest 90 seconds after each superset.)

Overhead press (dumbbell or barbell): 3 sets of 12-15 reps

Side lateral raise: 3 sets of 12-15 reps

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Lunge with weight: 3 sets of 12-15 reps

Squat Jumps: 3 sets of 12-15 reps

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Goblet squat with weighted object: 3 sets of 15 reps

Bulgarian split squat: 3 sets of 15 reps

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Dumbbell incline bench press: 3 sets of 15 reps

Dumbbell fly: 3 sets of 8-10 reps 

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If you want an extra challenge, practice your Handstands. Please use a spotter and your best judgment. Follow this tutorial for best practices and technique.

Shoulders: 10-to-1’s

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


 
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DAY 4

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.

SUPERSETS

(A superset is performed when two exercises are performed in a row without stopping.)

Bent-over Row: 3 sets of 8-10 reps

Reverse fly: 3 sets of 8-10 reps

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Bicep Curls: 3 sets of 8-10 reps each arm

Pull-ups: 3 sets of 8-10 reps

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Seated dumbbell bicep curl: 3 sets of 8-10 reps each arm

Tricep overhead extension: 3 sets of 8-10 reps 

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Tricep dips on chair: 3 sets of 10 reps

Push-ups: 3 sets of 10 reps

AB CIRCUIT

Ab Bicycles: 5 sets of 10 reps each side

Leg lifts: 2 sets of 10 

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


 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • 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.

Warm Up (2 rounds)

1 minute wall sit

1 minute plank

1 minute mountain climber

LEGS

Squat holding heavy object

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  1 minute rest

Dumbbell Deadlift

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 6 reps  |  1 minute rest

Side Lunge to Squat: 2 sets of 20 (10 each leg)

Walking Lunge with weight |  2 sets of 12 (12 on each leg) |  1 minute rest

 

Calf Raise on step |  3 sets of 12  |  1 minute rest

Box Jumps or Tuck Jump |  3 sets of 10|  30 second rest

FINISHERS (REPEAT 2X)

Curtsey lunges: 40 reps each leg

Side lunge with a squat: 40 reps each leg

Jump squats: 40 reps

Jump lunges: 40 reps each leg

 

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


 
 

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 (Day 3) start timer (about 7pm) 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.

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.
  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
  • OR Yoga

ADVANCED - HIIT CIRCUIT (3 TIMES):

Butt kicks (40 each side)

High knees (40 each knee)

Squat jumps (40)

Scissor kicks (40 each side)

Burpees (15)