DAY 1

Low Carb + Sprints + Low Intensity Cardio

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

SPRINT LADDER

Sprint for the designated rep time, then rest for 1-2 minutes in between reps.

15 seconds

Rest

30 seconds

Rest

45 seconds

Rest

60 seconds

Rest

45 seconds

Rest

30 seconds

Rest

15 seconds

Rest

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

15 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 + Sprint Interval Day

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

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 17 minutes.

15 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 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

Dumbbell Deadlift: 3 sets of 10-12 reps

Air Squat: 3 sets of 10-12 reps

Walking Lunges: 2 sets of 12 each side

Plie  Squat: 3 sets of 10-12 reps

CHEST

Vertical Chest Press: 2 sets of 12-15 reps

Dumbbell Pec Fly: 2 sets of 12-15 reps

SHOULDERS

10 to 1’s

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

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

Push Ups: 2 sets of 10 reps

Bent Over Row: 2 sets of 12 reps (per arm)

Bent over Reverse Fly: 2 sets of 12 reps

BICEPS

Bicep Curl: 2 sets of 12-15 reps each arm

Hammer Curl: 2 sets of 12-15 reps each arm

TRICEPS

Tricep Dips (from chair or bench): 2 sets of 10 reps

Tricep Overhead Extension: 2 sets of 10 reps

ABS

Russian Twists: 2 sets of 10 reps each side

Plank Shoulder Tap: 3 sets of 10 reps

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINES

  • 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

Side Lunge Squat: 2 sets of 15 reps per leg

Front Squat (Hold Dumbbells at Shoulders): 3 sets of 10

Curtsey Lunges: 2 sets of 20 per leg

Plie Squat: 2 sets of 15

Dumbbell Deadlift: 2 sets of 15

FINISHERS (REPEAT 2X)

Air Squats: 20 reps

Plank alternating Leg Lifts: 2 sets of 45 seconds

5 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

 

1 DAY 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 (about 7 pm) 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.