DAY 1

Low Carb + Tabata

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

STRETCHING

TABATA CIRCUITS

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 before moving to the next. Alternate between each move during its round (move #1 20 seconds on/ 10 seconds rest, then move #2 20 seconds on, 10 seconds rest).

Round 1 (Alternate between moves)

Jump Squat: 20 seconds on/ 10 seconds rest

Dumbbell Thrusters: 20 seconds on/ 10 seconds rest

Round 2 (Alternate between moves)

Jump Lunges: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Round 3 (Alternate between moves)

Burpees: 20 seconds on/ 10 seconds rest

Moguls: 20 seconds on/ 10 seconds rest

Round 4 (Alternate between moves)

Overhead single, single double: 20 seconds on/ 10 seconds rest

Forearm Push Ups: 20 seconds on/ 10 seconds rest

5 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

 

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.

NO LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.

This equals 1 set. Rest 60 sec between sets.

WARM UP

Dumbbell High pulls: 2 sets of 30 second reps

COMBINED SET 1

Bent Over Row: 1 set of 10-12 reps

Bent-Over Reverse Fly: 1 set of 10-12 reps

Repeat for 4 sets total

COMBINED SET 2

Plank with Row: 1 set of 10-12 reps

Straight Arm Lat Pull Down: 1 sets of 10-12 reps

Repeat for 4 sets total

COMBINED SET 3

Dumbbell Upright Row: 1 set of 10-12 reps

Bicep Curl: 1 set of 10-12 reps (per arm)

Repeat for 4 sets total

CORE

Medicine Ball/Russian Twists: 2 sets of 10-12 reps

Plank: 2 sets of 30 seconds

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

TOMORROW IS A 24 HOUR FAST + ACTIVE RECOVERY DAY

DAY 4

24 Hour Fast + Active Recovery Day

 

1 DAY 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: 24 HOUR FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm, yesterday) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm (today), you’ve made it 24 hours. Have a small 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.

DAY 5

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.

This equals 1 set. Rest 60 sec between sets.

COMBINED SET 1

Dumbbell Bench Press: 1 set of 12 reps

Push-Ups: 20 reps

Repeat for 4 sets total

COMBINED SET 2

Lying Tricep Extension: 1 set of 12 reps

Dumbbell Fly: 1 set of 12 reps

Repeat for 4 Sets total

COMBINED SET 3

Tricep Kickback: 1 set of 12 reps

Tricep Push Up: 20 reps

Repeat for 4 sets total

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

 

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

DIRECTIONS:

Perform requested number of repetitions in the first exercise followed by the number of repetitions in the second exercise.

This equals 1 set. Rest 60 sec between sets.

WARM UP

Wall sit: 1 minute

In and Outs: 1 minute

Air Squat: 1 minute

COMBINED SET 1

Barbell Back Squat (use dumbbells on shoulders): 1 set of 10-12 reps

Jump Squat: 20 reps

Repeat for 4 sets total

COMBINED SET 2

Dumbbell Thrusters: 1 set of 10-12 reps

Calf Raises: 1 set of 10-12 reps

Repeat for 4 sets total

COMBINED SET 3

Bulgarian Split Squat: 1 set of 10-12 reps (per leg)

Jump Lunges: 20 reps (total, not per leg)

Repeat for 4 sets total

COMBINED SET 4

Front Squat: 1 set of 10-12 reps

Kettlebell Swings: 1 set of 10-12 reps

Repeat for 4 sets total

FINISHERS

Box Jumps: 1 minute

Double Jack Push Ups: 1 minute

Burpees: 1 minute

Plank Shoulder Tap: 1 minute

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

DAY 7

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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

SHOULDERS

5 sets of 5 reps

Lateral Raise Combo:

Lying Incline bench, seated upright, standing ( equals 1 rep)

Dumbbell Snatch: 20 reps (10 per side)

CORE

Leg raises (lying):  3 sets of 12 

Burpees: 3 sets of 12  (per side)

Medicine Ball/Russian Twists: 3 sets of 12 (per side)

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