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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 + HIIT

 

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

STRETCHING

4 X 4 HIIT

Complete each circuit in full before moving to the next one. Do 45 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

Circuit 1  

Butt Kicks

Mountain Climbers with a Twist

X Jacks

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Jump Squat with Weight

Push-Ups with Feet Raised

Overhead single, single double

Repeat 2X

 

Circuit 3

Toe Taps

Jump Lunges

Forearm Push Ups

Scissor Jumps

Repeat 2X

 

Circuit 4

Push Up with Elbow to Knee

Side Lateral Raise (standing)

Plie Squat Jump

Moguls

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

 

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

stretching

SPRINTS

  • Box Jumps: 5 sets of 10 reps. Start with a smaller box and work your way up to a bigger box.
  • 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 weight down to a lighter weight for AMRAP

LEGS

Reverse Lunge with Dumbbell Passthrough (per leg):

2 sets of 8-10 reps | 1 set of AMRAP  in 45 seconds

Goblet Squat:

3 sets of 8-10 reps | 1 set of AMRAP in 1 minute

Calf raises on Leg Press Machine:

3 sets of 8-10 reps | 1 set of AMRAP in 1 minute

Leg Press:

3 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

Smith Machine Squat:

2 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

CHEST

Dumbbell Bench Press:

2 sets of 8-10 reps | 1 set of AMRAP  in 45 seconds

Dumbbell Fly:

2 sets of 8-10 reps | 1 set of AMRAP  in 45 seconds

SHOULDERS

Overhead single, single double:

2 sets of 8-10 reps | 1 set of AMRAP  in 45 seconds

Arm Circles:

30 seconds small circles | 30 seconds medium circles | 30 seconds large circles

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


 
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DAY 4

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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for sets that are 8-10 reps, then decrease weight for AMRAP set

BACK

Man-Makers:

2 sets of 10 reps - warm up

Seated Row:

3 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

Reverse Fly:

 3 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

Narrow Grip Lat Pulldown:

2 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

Wide Grip Lat Pulldown:

2 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

BICEPS

Hanging Bicep Curl with Pullback:

2 sets of 8-10  reps | 1 set of AMRAP in 45 seconds

Tricep Dips with weight on lap:

2 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

TRICEPS

Tricep Pushdown:

2 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

Tricep Overhead Extension:

2 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

AB CIRCUIT

6 Inches: 2 sets of 1 minute hold

Russian Twists: 5 sets of 10 per side

Leg Raises: 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.

AS MANY REPS AS POSSIBLE SETS

Start with heavier weight for sets that are 8-10 reps, then decrease weight for AMRAP set

LEGS

Walking Lunges with Weights:

2 sets of 12 reps per leg- warm up

Leg Press:

3 sets of 8-10 reps | 1 set of AMRAP in 1 minute

Calf raises on Leg Press Machine:

3 sets of 8-10 reps | 1 set of AMRAP in 1 minute

Leg Extension:

3 sets of 8-10 reps | 1 set of AMRAP in 45 seconds

Plie Squat:

3 sets of 8-10 reps | 1 set of AMRAP on 45 seconds

Goblet Squat with a Pulse:

2 sets of 8-10 reps | 1 set of AMRAP  in 45 seconds

Kickback Glute Machine (per leg):

2 sets of 8-10 reps | 1 set of AMRAP  in 45 seconds

FINISHERS REPEAT 2X

Jump Squat: 20 reps

Jump Lunges: 20 reps per leg

Scissor Step Ups: 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

  • 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.
  • 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