DAY 1

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 14 minutes.

HIIT LEG CIRCUIT (REPEAT 2 TIMES)

Air Squat: 20 reps

Walking Lunges: 20 reps  per leg

Squat Jumps: 20 reps

Jump Lunges: 20 reps per leg

(rest 2 min after first circuit)

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 100-150 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 if you are fasting.
  • 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

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 14 minutes.

AB CIRCUIT

Stomach vacuum with a twist: 5 sets of 20 twists per side

Ab Bicycles: 5 sets of 10 reps per side

Leg lifts (lay on ground): 4 sets of 10

Medicine Ball/Russian Twists: 4 sets of 10 reps per side

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 100-150 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 if you are fasting.
  • 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

DAY 3

Regular Calorie 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.

SUPERSETS

A superset is performed when two exercises are performed in a row without stopping. Rest for 90 seconds after each superset.

LEGS/SHOULDERS

Military Press: 2 sets of 12-15 reps

Side Lateral Raise: 2 sets of 12-15 reps

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

Bulgarian split squat: 2 sets of 12 reps per leg

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Goblet Squat: 2 sets of 15 reps

Jump Squat with Weight: 2 sets of 15 reps

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Vertical Chest Press: 2 sets of 15 reps

Dumbbell fly: 2 sets of 15 reps

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

 

REGULAR CALORIE DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window if you are fasting.
  • 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 Calorie 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.

SUPERSETS

A superset is performed when two exercises are performed in a row without stopping. Rest for 90 seconds after each superset.

BACK/BICEPS/TRICEPS

Bent-over Row: 2 sets of 8-10 reps

Bent-Over Reverse Fly: 2 sets of 8-10 reps

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Bicep Curls: 2 sets of 8-10 reps each arm

In and Outs: 2 sets of 8-10 reps

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Seated Bicep Curl (Concentration Curl): 2 sets of 8-10 reps

Tricep overhead extension: 2 sets of 8-10 reps

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Tricep Dips (from chair or bench): 2 sets of 10 reps

Push-ups: 2 sets of 10 reps

AB CIRCUIT

Ab Bicycles: 5 sets of 10 reps each side

Leg lifts (lay on ground): 2 sets of 10

Flutter Kicks: 2 sets of 15 reps

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

 

REGULAR CALORIE DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window if you are fasting.
  • 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

Regular Calorie Day + 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 

 

REGULAR CALORIE DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window if you are fasting.
  • 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 6

Training Day Calories + 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

Goblet Squat: 3 sets of 15 reps

Dumbbell Deadlift: 3 sets of 15 reps

Reverse Lunge with Dumbbell Passthrough: 3 sets of 12-15 reps per leg

Front Squat (hold weight at shoulders): 3 sets of 15 reps per leg

Calf Raises: 3 sets of 15 reps

FINISHERS (REPEAT 2X)

Curtsey lunges: 40 reps per leg

Side lunge with a squat: 40 reps per leg

Jump squats: 40 reps

Jump lunges: 40 reps each per leg

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

 

TRAINING DAY CALORIE 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 if you are fasting.
  • 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

Regular Calorie 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
  • 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 

REGULAR CALORIE DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your regular calorie day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window if you are fasting.
  • 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).