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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA SUPERSETS

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

*You will complete circuits labeled Tabata as a “Tabata round” before moving to the following super set circuit. You will do BOTH Tabata and Strength Super Sets!

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

Tabata - Alternating moves

Jump Squat: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Super Set

Man-Makers: 30 seconds

Jump Lunges: 30 seconds

Repeat 3x

 

Tabata - Alternating moves

Toe Taps: 20 seconds on/ 10 seconds rest

Scissor Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Super Set

Forearm Push Ups: 30 seconds

Moguls: 30 seconds

Repeat 3x

 

Tabata - Alternating moves

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Plie Squat Jump: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Super Set

Burpees: 30 seconds

Tricep Dips (from chair or bench): 30 seconds

Repeat 3x

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

 

5 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 Raise: 4 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 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Leg Press;

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Curtsey Lunge with weight (per leg):

1 set of 16 | 1 set of 12 | 1 set of 8

CHEST

Dumbbell Bench Press:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

SHOULDERS

10-to-1’s (with weight)

5-10 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

Pull-Ups (Push-Ups if n/a):

2 sets of 10 reps - warm up

Barbell Bent Over Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Reverse Fly:

1 set of 16 | 1 set of 12 | 1 set of 8

Seated Row:

1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell High pulls:

1 set of 16 | 1 set of 12 | 1 set of 8

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 16 | 1 set of 12 | 1 set of 8

Hammer Curl:

1 set of 16 | 1 set of 12 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 16 | 1 set of 12 | 1 set of 8

Tricep Overhead Extension:

1 set of 16 | 1 set of 12 | 1 set of 8

AB CIRCUIT

Twist Crunches: 2 sets of 20 reps per side

Flutter Kicks: 5 sets of 10 per side

Leg Lifts: 4 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 (per leg):

2 sets of 12 reps - warm up

Leg Press:

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Calf raises on Leg Press Machine:

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Plie Squat:

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Smith Machine Romanian Deadlift:

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Kettlebell Swings:

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

Dumbbell Thrusters:

1 set of 20 | 1 set of 16 | 1 set of 12 | 1 set of 8

GLUTES

Kickback Glute Machine(Banded or machine): 2 sets of 15 reps per leg

Banded Clamshells: 2 sets of 20 reps per leg

Glute Bridges: 2 sets of 20 reps

Lying Hip Abductors with band: 2 sets of 20 reps per leg

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

 

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

ADVANCED - HIIT CIRCUIT (3 TIMES):

Butt Kicks: 40 reps per side

High knees: 40 reps per side

Jump Squat: 40 reps

Scissor Jumps: 40 reps

Burpees : 15 reps