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DAY 1

Low Carb + Speed Burst Day

 

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

stretching

 

SPEED BURSTS

  • 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 17 minutes. 

AB CIRCUIT

Stomach vacuum with a twist: 5 sets of 20 (10 each side)

Ab Bicycles: 5 sets of 10 reps each side

Leg Lifts: 4 sets of 10

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)


 
 

DAY 2

Low Carb + Speed Burst Day

 

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

stretching

 

Stomach vacuum with a twist: 5 sets of 20 (10 each side)

SPEED BURSTS

  • Step Ups: 5 sets of 10 each side (start with a small step)
  • 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 17 minutes. 

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).


 
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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.

LEGS

Lunge with weight: 3 sets of 12-15 reps each leg

Squats: 3 sets of 12-15 reps

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: 3 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

Front dumbbell raise: 4 sets of 15

5-10 MINUTES OF 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.

ABS

Stomach vacuum with a twist: 5 sets of 20 (10 each side)

BACK

Bent-over Row: 2 sets of 8-10 reps

Push-Ups on Knees: 2 sets of 8-10 reps

BICEPS

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

Hanging bicep curl with pullback: 2 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

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 (10 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.

      LEGS

      Dumbbell Goblet Squat with heavy object: 4 sets of 15 reps 

      Dumbbell Deadlift: 2 sets of 8-10 reps 

      Weighted Lunges: 4 sets of 12-15 reps

      Step Up: 2 sets of 8-10 reps 

      Calf Raises: 2 sets of 8-10 reps

      FINISHERS (REPEAT 2X)

      Leg Raises: 2 sets of 20 (6 inches off the ground)

      Curtsey lunges: 40 reps each leg

      Jump squats: 40 reps

      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 (10 each side)
      • OR Yoga