DAY 1

Low Carb + Light Cardio

 

30 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL

If you are able to do more, try this:

Warm Up: 3 minutes

CIRCUIT 1: COMPLETE 2 ROUNDS

Static Lunges: 15 seconds (each leg)

Skaters: 15 seconds

Medicine Ball/Russian Twists: 15 seconds

March in Place with high knees: 15 seconds

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)

THURSDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

DAY 2

Low Carb + Light Cardio

 

20 MINUTES OF BRISK WALKING, BIKE OR ELLIPTICAL

THURSDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

DAY 3

Regular Macro Day + Strength Training

 

WARM UP:

March in place 1-2 minutes

CIRCUIT 1: COMPLETE 2 ROUNDS

Arm Circles forward: 30 seconds

Arm Circles backward: 30 seconds

CHEST & TRICEPS

Vertical Chest Press: 3 sets of 10 reps

Dumbbell Fly: 3 sets of 10 reps

Tricep Overhead Extension: 3 sets of 10 reps

30 MINUTES OF ELLIPTICAL, BIKE OR BRISK WALKING TO COOL DOWN

TOMORROW IS A 24 HOUR FAST AND 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.

*If you are breastfeeding, you do not need to do a 24 hr fast and can replace with regular macro day. If you do cleanse, have a small meal at the end of the day or throughout day if needed.

GUIDELINES

  • Consider a trip to the sauna

  • 30 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

DAY 5

Regular Macro Day + Strength Training

 

WARM UP:

March in place 1-2 minutes

BACK & BICEPS

Bent Over Row: 4 sets of 10 reps

Hammer Curl: 4 sets of 10 reps

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

DAY 6

Regular Macro Day + Leg Day

 

WARM UP:

March in place 1-2 minutes

LEGS: COMPLETE 4 ROUNDS

Stiff-Legged/Straight Leg Deadlift: 10 reps

Calf Raises: 10 reps

Front Squat: 10 reps

30 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

DAY 7

Low Macro + Active Recovery Day

 

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.