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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 + Tabata

 

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. Finish each tabata round or strength superset before moving to the next.

Lunges (Static, not walking)

In and Outs

Toe Taps (Low bench or platform, not high)

Jump Squat

Plank with Jack

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 +  Low Intensity Cardio

 

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 18 minutes.

AB CIRCUIT

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 3 sets of 10 reps

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)


 
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DAY 3

Regular Macro 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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps. As the reps decrease, increase your weight

LEGS

Bulgarian Split Squat  with weight (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

Goblet Squat with a Pulse:

1 set of 12 | 1 set of 10 | 1 set of 8

Calf Raises with weight;

1 set of 12 | 1 set of 10 | 1 set of 8

Curtsey Lunge with weight (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

CHEST

Vertical Chest Press:

1 set of 12 | 1 set of 10 | 1 set of 8

Dumbbell Fly:

1 set of 12 | 1 set of 10 | 1 set of 8

SHOULDERS

10-to-1’s

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
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DAY 4

Regular Macro 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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Push-Ups:

2 sets of 10 reps - warm up

Bent Over Row:

1 set of 12 | 1 set of 10 | 1 set of 8

Bent over Reverse Fly:

1 set of 12 | 1 set of 10 | 1 set of 8

Dumbbell High pulls:

1 set of 12 | 1 set of 10 | 1 set of 8

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 12 | 1 set of 10 | 1 set of 8

Hammer Curl:

1 set of 12 | 1 set of 10 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 12 | 1 set of 10 | 1 set of 8

Tricep Overhead Extension:

1 set of 12 | 1 set of 10 | 1 set of 8

AB CIRCUIT

Twist Crunches: 2 sets of 20 reps per side

Flutter Kicks: 4 sets of 10 per side

Leg Lifts: 3 sets of 10 reps

Cheek to Cheek: 2 sets of 10 reps rep side

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 5

Low Macro 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

Regular Macro Day + 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.

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Barbell Lunges hold weight at shoulders (per leg):

2 sets of 12 reps - warm up

Calf Raises with weight:

1 set of 12 | 1 set of 10 | 1 set of 8

Plie Squat:

1 set of 12 | 1 set of 10 | 1 set of 8

Dumbbell Deadlift:

1 set of 12 | 1 set of 10 | 1 set of 8

Kettlebell Swings:

1 set of 12 | 1 set of 10 | 1 set of 8

Reverse Lunge with Weight (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

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 10 reps

Lying Hip Abductors with band: 2 sets of 10 reps per 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  start timer for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 24 hours, you’ve made it! Have a 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