DAY 1

Low Carb + HIIT

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

STRETCHING

PROGRESSIVE HIIT CIRCUIT

Perform each move 5 times with a 10 second jog in between moves. Then do each 4 times, then 3, all the way down to 1

Jog 10 seconds

Butt Kicks

Jog 10 seconds

Air Squats

Jog 10 seconds

Push-Ups

Jog 10 seconds

Plie Squat

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)

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full
  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your macros up

DAY 2

Low Carb + SPRINTS

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

STRETCHING

SPRINT INTERVALS

  • Sprint intervals” on the elliptical, bike, stairs, 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 10 minutes. 

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.”

 

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Avoid fruits and starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full
  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up

DAY 3

Regular Macro + 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 few moves, as needed.

INCREASING WEIGHT

Start with a lighter weight for first set of reps. As the reps decrease, increase your weight

LEGS

Curtsy Lunge with weight (per leg):

1 set of 12 | 1 set of 10 | 1 set of 8

Goblet Squat:

1 set of 12 | 1 set of 10 | 1 set of 8

Calf Raises with weight:

1 set of 12 | 1 set of 10 | 1 set of 8

Dumbbell Deadlift:

1 set of 12 | 1 set of 10 | 1 set of 8

CHEST

Vertical Chest Press:

1 set of 10 | 1 set of 8 | 1 set of 6

Dumbbell Fly:

1 set of 10 | 1 set of 8 | 1 set of 6

SHOULDERS

Military Press:

1 set of 8 | 1 set of 6 | 1 set of 4

Side Lateral Raise:

1 set of 8 | 1 set of 6 | 1 set of 4

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

 

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

DAY 4

Regular Macro + 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

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

BACK

Push-Ups (on feet is okay):

2 sets of 10 reps - warm up

Bent Over Row:

1 set of 10 | 1 set of 8 | 1 set of 6

Bent over Reverse Fly:

1 set of 10 | 1 set of 8 | 1 set of 6

Dumbbell High pulls:

1 set of 10 | 1 set of 8 | 1 set of 6

BICEPS

Hanging Bicep Curl with Pullback:

1 set of 10 | 1 set of 8 | 1 set of 6

Hammer Curl:

1 set of 10 | 1 set of 8 | 1 set of 6

TRICEPS

Tricep Kickback:

1 set of 10 | 1 set of 8 | 1 set of 6

Tricep Overhead Extension:

1 set of 10 | 1 set of 8 | 1 set of 6

ABS

Twist Crunches: 45 seconds

Flutter Kicks: 45 seconds

Leg Lifts: 45 seconds

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

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window. 
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

DAY 5

Low Macro + Active Recovery Day

GUIDELINES

  • Take the day off 
  • 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

LOW MACRO DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Macro Day, you will consume 75g of protein. (100*.25=25. 100-25=75)
  • Still follow 50/30/20 splits, but make every macro 25% less

DAY 6

Regular Macro + 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

WARM UP (2 ROUNDS)

30 second wall sit

30 second plank

INCREASING WEIGHT

Start with a lighter weight for first set of reps, as the reps decrease, increase your weight

LEGS

Walking Lunges with Weights (per leg):

2 sets of 12 reps - warm up

Calf Raises with weight:

1 set of 10 | 1 set of 8 | 1 set of 6

Front Squat:

1 set of 10 | 1 set of 8 | 1 set of 6

Dumbbell Deadlift:

1 set of 10 | 1 set of 8 | 1 set of 6

Reverse Lunge with Weight (per leg):

1 set of 10 | 1 set of 8 | 1 set of 6

FINISHERS

Air Squat: 30 seconds

Side Lunge to Squat: 30 seconds

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

 

REGULAR MACRO DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

DAY 7

Low Macro + Active Recovery Day

GUIDELINES

  • Walk-Jog Set

    • 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

LOW MACRO DAY GUIDELINES

  • Break your fast later in the day and consume a lot of water and herbal teas.
  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100g of protein on a Regular Macro Day, you will consume 75g of protein. (100*.25=25. 100-25=75)
  • Still follow 50/30/20 splits, but make every macro 25% less