DAY 1

Low Carb + HIIT

 

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

STRETCHING

 HIIT CIRCUITS

Do each move for 45 seconds each. Rest for 1-2 minutes between circuit. Rest for a little as possible during the circuit.

Complete each circuit in full before moving to the next one. If a weight is needed, go light! 

CARDIO CIRCUIT

High Knees

Criss Cross Squats

Scissor Step Ups

Jump Squat

1-2 minutes rest

 

STRENGTH CIRCUIT

Push Ups with Feet Elevated

Plank with Row

Overhead single, single double

Dumbbell Thrusters

1-2 minute rest

 

CARDIO CIRCUIT

Butt Kicks

Scissor Jumps

Side Shuffle Curtsey

Plie Squat Jump

1-2 minute rest

 

AB CIRCUIT

In and Out with Frog Hop

Mountain Climbers on Steroids

Cheek to Cheek

Flutter Kicks

1-2 minute rest

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)

 

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

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 10 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).

 

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 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

LEGS

Bulgarian Split Squat  (per leg): 2 sets of 10 reps - warm up

Dumbbell Deadlift: 2 sets of 12 reps

Leg Press:  2 sets of 12 reps

Calf raises on Leg Press Machine: 2 sets of 12 reps

WORKING SUPER SETS (LEGS)

Perform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Leg Extension, 15 Squat + Burpee, 90 seconds rest, Repeat for a total of 2X)

Leg Extension: 2 sets of 12 reps

Air Squat with Burpee: 10 reps (after each above set)

CHEST

Dumbbell Pullover (lay on floor if no bench): 2 sets of 12 reps

Dumbbell Fly: 2 sets of 12 reps

SHOULDERS

 

Military Press: 2 sets of 12 reps

Front Plate Raise: 2 sets of 12 reps

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 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

BACK

Barbell Bent Over Row: 2 sets of 12 reps

Bent over Reverse Fly: 2 sets of 12 reps

Face Pull: 2 sets of 12 reps

Seated Row: 2 sets of 12 reps

BICEPS

Hammer Curl: 2 sets of 12 reps

Seated Bicep Curl: 2 sets of 12 reps

TRICEPS

Tricep Kickback: 2 sets of 12 reps

Tricep Pushdown: 2 sets of 12 reps

AB CIRCUIT

Transverse Oblique Machine: 4 sets of 10 reps per side

Flutter Kicks: 4 sets of 10 per side

Mountain Climbers with a Twist: 4 sets of 10 reps

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 Day + 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.
  • 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 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

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)

 

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

Plank: 1 minute

Wall Sit: 1 Minute

Lunge with Chop (alternate legs): 1 minute

LEGS

Barbell Back Squat: 2 sets of 10 reps

Leg Press: 2 sets of 12 reps

Calf Raises on leg press: 2 sets of 10 reps

Leg Curl: 3 sets of 8-10 reps

Bulgarian Split Squat (per leg): 2 sets of 10 reps

WORKING SUPER SETS

Perform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after

(Example: 1 set of 12 reps Leg extensions, 20 jump lunges, rest, Repeat 2X)

Leg Extension: 2 sets of 12 reps

Jump Lunges: 12 reps (per leg, after each above set)

FINISHERS REPEAT 2X

Dumbbell Skier Swings: 1 minute

Scissor Step Ups: 1 minute

Box Shuffle: 1 minute

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 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

 

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 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

  • For example, if you usually have 100g of protein, you will have 75g on Low Macro Day (25%less)