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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

3 X 3 HIIT

Complete each circuit in full before moving to the next one. Do 25 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

Circuit 1  

Toe Taps

Mountain Climbers with a Twist

Butt Kicks

Repeat 2X

 

Circuit 2

In and Outs

Air Squat

Push-Ups

Repeat 2X

 

Circuit 3

Butt Kicks

Plank Alternating Leg Lifts

Lunges (static)

Repeat 2X

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

SPRINT

  • 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 20 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)


 
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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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop  down to a lighter weight for AMRAP

LEGS

Reverse Lunge with Dumbbell Passthrough (per leg):

2 sets of 10  - warm up

Goblet Squat:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Calf Raises with weight:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Dumbbell Deadlift:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Side Lunge to Squat:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

CHEST

Vertical Chest Press:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Dumbbell Fly:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

SHOULDERS

Overhead single, single double:

2 sets of 6-8 reps | 1 set of AMRAP in 30 seconds

Arm Circles:

20 seconds small circles  | 20 seconds medium circles  | 20 seconds large circles -

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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

BACK

Moguls: 2 sets of 10 reps - warm up

Bent Over Row:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Bent over Reverse Fly:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Push-Ups (no weight):

2 sets of 10 reps | 1 set of AMRAP in 20 seconds

BICEPS

Hammer Curl:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Bicep Curl:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

TRICEPS

Tricep Kickback:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Tricep Dips (weight on lap):

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

ABS

6 Inches: 2 sets of 45 seconds hold

Twist Crunches: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

5 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.

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to a lighter weight for AMRAP

LEGS

Curtsey Lunge with weight( per leg): - warm up

1 set of 10 reps | 1 set of 12

Goblet Squat with a Pulse:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Plie Squat:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Calf Raises with weight:

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

Walking Lunges with Weights (per leg):

2 sets of 10 reps | 1 set of AMRAP in 30 seconds

FINISHERS

Air Squat: 20 reps

Lunges: 20 reps per leg

Step Ups: 20 reps per leg

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

TOMORROW IS A 24 HOUR FAST AND 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