DAY 1

Low Carb + HIIT

 

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

STRETCHING

EMOM + CIRCUITS

For the Every Minute on the Minute (EMOM) circuits, start with the first move at the start of each minute and perform each move for reps listed. You will do 6 Squats, 6 push ups and then 4 lunges in 1 minute or less. The faster you go, the longer you have to rest. Repeat for 6 minutes before moving to next circuit.

EMOM Circuit 1:

6 Air Squat

6 Push-Ups

4 Lunges (static)

Repeat for 6 minutes

 

Circuit 2:

10 Front Plate Raise

10 Calf Raises

 

EMOM Circuit 3

6 Air Squat

6 Push-Ups

4 Lunges (static)

Repeat for 6-8 minutes

 

Repeat Circuit 2

10 Front Plate Raise

10 Calf Raises

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

SPRINT INTERVALS

  • 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.

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 3

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

LEGS

Walking Lunges with Weights: 2 sets of 12 reps per leg  - warm up

TRIPLE DROP SETS (LEGS/CHEST/SHOULDERS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15).This is ONE FULL SET. Repeat for listed amount of FULL SETS.

Goblet Squat: 1 FULL set

Squat (Dumbbells, Kettlebell, short bar or Squat Rack): 1 FULL set

CHEST

Dumbbell Bench Press: 1 FULL set

Dumbbell Fly: 10 reps

SHOULDERS

Military Press: 1 FULL set

Front Plate Raise: 5-7 reps

Side Lateral Raise : 5-7 reps

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

TOMORROW IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

DAY 4

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 smaller meal to break your fast.

If you are breastfeeding, you do not need to do the 24hr fast! Do a regular macro day or low macro day (if you have a good, established supply and you know low macro days do not effect your supply)

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.

  • Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)

  • OR Yoga

DAY 5

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

BACK

Push-Ups: 15 reps - warm up

TRIPLE DROP SETS (BACK/TRICEPS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15).This is ONE FULL SET. Repeat for listed amount of FULL SETS.

Bent Over Row (both arms at same time is okay!): 1 FULL set

Dumbbell High pulls: 1 FULL set

Bent-Over Reverse Fly: 10 reps

TRICEPS

Tricep Overhead Extension: 1 FULL set

Tricep Dips: 15 reps

BICEPS

Bicep Curl: 1 FULL set

ABS

Elbow Plank Hold: 1-5 sets of 1 minute holds

5-10 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

WARM UP 2 ROUNDS

Walking Lunges with Weights: 2 sets of 10 reps per leg 

LEGS

Step ups with weight: 10 reps (per leg)

TRIPLE DROP SETS (LEGS)

Start with heavy weight for first set (8-10), drop weight down for second set (10-12) and decrease again for third set (12-15).This is ONE FULL SET. Repeat for listed amount of FULL SETS.

Front Squat: 1 FULL set

Calf Raises: 10 reps

Dumbbell Deadlift: 1 FULL set

Kettlebell Swings: 15 reps

FINISHERS 2 ROUNDS

Curtsy Lunge with weight: 1 minute

Dumbbell Skier Swings: 1 minute

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

DAY 7

Low Macro Day + Active Recovery Day

 

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