DAY 1

Low Carb + Tabata + Low Intensity Cardio

 

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

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes per exercise.

 

Jump Squats

In and Outs

Scissor Jumps

Mountain Climbers with a Twist

Toe Taps

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 + Sprints

 

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

STRETCHING

SPRINTS

  • 4 cone drill OR 7-Up, 7-Down Drill 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.

AB CIRCUIT

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

Plank Shoulder Tap: 5 sets of 10 reps each side

Flutter Kicks: 4 sets of 10 reps per leg

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).


 
 

DAY 3

Regular Calorie Day + Strength Training

 

5 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

Barbell Lunge: 4 sets of 12 each leg

Scissor Step Ups: 4 sets of 10 reps each leg

Kettlebell Swings: 4 sets of 12 reps

Leg Press: 4 sets of 12-15 reps

Calf raises on Leg Press Machine: 4 sets of 12 reps

Leg Curl: 4 sets of 12 reps

CHEST

Dumbbell Bench Press: 3 sets of 12

Dumbbell Fly: 3 sets of 12

TRICEPS

Tricep Kickback: 4 sets of 12 reps

Tricep Dips: 4 sets of 12 reps

SHOULDERS

Overhead press Single Single Double (dumbbell): 2 sets of 10-12 reps

Front Plate Raise: 3 sets of 12 reps

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

Pull-ups (modify with push-ups): 2 sets of 12 reps - warm up

Narrow Grip Lat Pulldown: 4 sets of 12 reps

Wide Grip Lat Pulldown: 4 sets of 12 reps

Reverse Fly: 4 sets of 12 reps

Bent over Row: 4 sets of 12 reps

BICEPS

Bicep Curl: 4 sets of 12 reps each arm

Hammer Curl: 4 sets of 12 reps each arm

ABS

Plank Shoulder Tap: 3 sets of 12 reps

Leg Lifts: 5 sets of 10 reps

Stomach Vacuum with a Twist: 5 sets of 10 reps each side

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

  • 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

Leg Extension: 4 sets of 12-15

Leg Curl: 4 sets of 12-15

Bulgarian Split Squat: 4 sets of 15 reps per leg

Kickback Glute Machine: 4 sets of 15 reps per leg

Back Squat: 3 sets of 15

Smith Machine Romanian Deadlift: 2 sets of 15 (heavy)

Barbell Lunge: 2 sets of 15 each leg

FINISHERS

Curtsey Lunges: 40 reps each leg

Scissor Step Ups: 40 reps each leg

Jump Squats: 40 reps

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 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.

 

ADVANCED ⚠️ (NOT REQUIRED)

SPRINTS + HIIT CIRCUIT

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 10 minutes.

AB CIRCUIT

Flutter Kicks: 4 sets of 10 reps per leg

Ab machine: 4 sets of 15

Leg lifts: 4 sets of 10