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CHECK YOURSELF: BE SURE THAT YOU HAVE PAID FOR THIS PROGRAM AND ARE NOT USING ANOTHER PERSON'S CREDENTIALS.

ENSURE YOU HAVE YOUR DOCTOR'S APPROVAL BEFORE BEGINNING ANY EXERCISE PROGRAM.


 
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DAY 1

Low Carb + HIIT

 

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

stretching

PROGRESSIVE HIIT CIRCUIT

Perform each move 5 times with a 10 second jog in between moves. Then do each 4 times, then 3, all the way down to 1

In and Outs

Jog 10 seconds

Air Squats

Jog 10 seconds

Push-ups

Jog 10 seconds

Sit Ups

Jog 10 seconds

Plank with Jack

Jog 10 seconds

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)

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

 
 

DAY 2

Low Carb + Sprint Interval Day

 

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

stretching

SPRINTS

  • 4 cone 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 10 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).

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

 
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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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Bulgarian Split Squat:

1 set of 6 | 1 set of 8 | 1 set of 10

Front Squat (hold weight at shoulders):

1 set of 6 | 1 set of 8 | 1 set of 10

Dumbbell Deadlift:

1 set of 6 | 1 set of 8 | 1 set of 10

Calf Raises:

1 set of 6 | 1 set of 8 | 1 set of 10

CHEST

Vertical Chest Press:

1 set of 6 reps | 1 set of 8 reps| 1 set of 10

Dumbbell Fly:

1 set of 6 reps | 1 set of 8 reps| 1 set of 10

SHOULDERS

Front Plate Raise :

1 set of 6 | 1 set of 8 | 1 set of 10

Side Lateral Raise (seated or standing):

1 set of 6 | 1 set of 8 | 1 set of 10

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINE

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
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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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Push Ups: 2 sets of 10 reps - warm up 

Bent Over Reverse Fly:

1 set of 6 | 1 set of 8 | 1 set of 10

Bent Over Row:

1 set of 6 | 1 set of 8 | 1 set of 10

BICEPS

Hammer Curl:

1 set of 6 | 1 set of 8 | 1 set of 10

Hanging Bicep Curl with Pullback:

1 set of 6 | 1 set of 8 | 1 set of 10

TRICEPS

Tricep Overhead Extension:

1 set of 6 | 1 set of 8 | 1 set of 10

Tricep Dips from Chair or Bench:

1 set of 6 | 1 set of 8 | 1 set of 10

ABS

Plank: 30 seconds

Mountain Climbers with a Twist: 2 sets of 20 reps

Leg lifts: 2 sets of 10 reps

5 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINE

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

 
 

DAY 5

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • Take the day off 
  • OR 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

LOW CALORIE DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,125)
  • Still follow 50/30/20 splits, but make every macro 25% less

 
 

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Reverse Lunge with Dumbbell Passthrough:

2 sets of 8 reps per leg- warm up

Calf Raises:

1 set of 6 | 1 set of 8 | 1 set of 10

Goblet Squat:

1 set of 6 | 1 set of 8 | 1 set of 10

Dumbbell Deadlift:

1 set of 6 | 1 set of 8 | 1 set of 10

GLUTES

Banded Glute Kickback: 2 sets of 10 reps per leg

Banded Clamshells: 2 sets of 10 reps per leg

Glute Bridges: 2 sets of 15 reps

Lying Hip Abductors: 2 sets of 10 reps per leg

**It is okay to do these without bands!

5 MINUTES OF COOL DOWN

training day calorie GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

     
     

    DAY 7

    Low Calorie Day + Active Recovery Day

     

    GUIDELINEs

    • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
    • 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.
    • OR Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side) 
    • OR Yoga

    LOW CALORIE DAY GUIDELINES

    • Break your fast later in the day and consume a lot of water and herbal teas.
    • Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,125)
    • Still follow 50/30/20 splits, but make every macro 25% less