DAY 1

Low Carb + HIIT

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

STRETCHING

Perform each circuit as directed

CIRCUIT ONE

CIRCUIT TWO

CIRCUIT THREE

CIRCUIT FOUR

CIRCUIT FIVE

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)

SUNDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

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 20 minutes.

10 MINUTES OF LOW INTENSITY CARDIO

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

SUNDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

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: TRI-SET

Perform the requested number of repetitions in order for the three exercises in each set.

Rest 60-90 seconds between each “Tri-set”

TRI-SET 1

TRI-SET 2

CORE

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

SUNDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

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.

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

DIRECTIONS: TRI-SET

Perform the requested number of repetitions in order for the three exercises in each set.

Rest 60-90 seconds between each “Tri-set”

TRI-SET 1

TRI-SET 2

TRI-SET 3

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

SUNDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

DAY 5

Low Carb + 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.

  • Or Yoga

 SUNDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

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 the requested number of repetitions in order for the three exercises in each set.

Rest 60-90 seconds between each “Tri-set”

WARM UP

TRI SET 1

TRI SET 2

FINISHERS

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 (yesterday). Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 24 hours (today), you’ve made it! Have a normal 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.