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DAY 1

Low Carb + Speed Burst Day

 

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

stretching

SPEED BURSTS

  • Run, Shuffle, Run 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 20 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 20 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. 

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.

LEGS

Walking Lunges with Weights: 3 sets of 12-15 reps each leg

Squats:  3 sets of 12-15 reps

Dumbbell Goblet Squat with weighted object: 3 sets of 15 reps

Bulgarian split squat: 3 sets of 15 reps each leg

CHEST

Dumbbell incline bench press: 3 sets of 15 reps

Dumbbell fly: 3 sets of 8-10 reps 

Push-Ups: 2 sets of 15 reps

shoulders

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

Side lateral raise: 3 sets of 12-15 reps

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.

BACK

Bent over row: 3 sets of 8-10 reps

Bent over reverse fly: 3 sets of 8-10 reps

Pull-ups (modify with push-ups): 3 sets of 8-10 reps

BICEPS

Dumbbell bicep curl: 3 sets of 8-10 reps

Seated Dumbbell Hammer curl: 3 sets of 8-10 reps

TRICEPS

Tricep dips on chair: 3 sets of 10 reps

Push-ups: 3 sets of 10 reps

Tricep overhead extension: 3 sets of 8-10 reps

ABS

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

  • 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

5-10 minutes of elliptical, bike, or walking to cool down


 
 

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: 12 reps  |  1 minute rest

Dumbbell Deadlift

Set 1: 10 reps  |  Set 2: 8 reps  | Set 3: 12 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)

 

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

TOMORROW IS A 24-HOUR FAST + 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 (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 jumps (40 each side)

Burpees (15)