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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.

LEGS

Leg extension: 2 sets of 12-15 reps

Leg curl: 3 sets of 12-15 reps

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

Squats:  3 sets of 12-15 reps

CHEST

Dumbbell vertical bench press: 2 sets of 10 reps

Dumbbell incline bench press: 3 sets of 15 reps

Dumbbell fly: 3 sets of 8-10 reps 

SHOULDERS

Overhead press (dumbbell or barbell): 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

Pull-ups (medium or wide grip and assisted if necessary): 4 sets of 10 reps

Row cable machine: 3 sets of 8-10 reps

Reverse fly: 2 sets of 8-10 reps

Lat Pulldowns: 2 sets of 8-10 reps

BICEPS

Curl with bar: 3 sets of 8-10 reps

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

TRICEPS

Tricep overhead extension: 3 sets of 8-10 reps

Tricep Pushdown: 3 sets of 10 reps

ABS

Ab Bicycles: 3 sets of 10 reps each side

Ab Machine: 2 sets of 15

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. Increase weight from previous week.

    WARM UP

    Goblet Squat: 3 sets of 15

    LEGS

    Leg Press: 3 sets of 15 reps

    Deadlift: 3 sets of 12 reps (increasing weight while maintaining proper form)

    Squat: 3 sets of 10

    Calf Raises (with squat bar/smith machine): 2 sets of 15

    Leg Extension: 3 sets of 12-15 reps (reach failure by end)

    Leg Curl (lying/seated): 2 sets of 15 reps (reach failure by end)

    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)