DAY 1

Low Carb + Cardio  

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

STRETCHING

30 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

If you are able to do more, try this circuit:

THURSDAY IS A 24 HOUR FAST AND ACTIVE RECOVERY DAY

DAY 2

Low Carb + Cardio  

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

STRETCHING

30-45 MINUTES OF BRISK WALKING, BIKE, OR ELLIPTICAL

10 MINUTES STRETCHING

THURSDAY 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.

UPPER BODY

REPEAT CIRCUIT 3 TIMES

20 MINUTE BRISK WALK

5-10 MINUTES OF STRETCHING

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

  • 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 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.

UPPER BODY

REPEAT CIRCUIT 3 TIMES

20 MINUTE BRISK WALK

5-10 MINUTES OF STRETCHING

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.

LEGS

REPEAT CIRCUIT 4 TIMES

30 MINUTES OF ELLIPTICAL, BIKE OR BRISK 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