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.
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 + HIIT
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
HIIT CIRCUIT
Jog 30 seconds
15 Burpees
Jog 30 seconds
20 Jump Squat
Jog 30 seconds
25 Push-Ups
Jog 30 seconds
30 Mountain Climbers with a Twist
Repeat 3X
**If you need to do mountain climbers are an incline (against chair or wall) to reduce pressure on low back, that is okay!
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.
LEGS
Goblet Squat with weight: 2 sets of 15 reps
Walking Lunges: 2 sets of 15 per leg
Dumbbell Deadlift: 3 sets of 15 reps
Dumbbell Thrusters: 3 sets of 15 reps
Calf Raises with weight: 3 sets of 15 reps
CHEST
Vertical Chest Press: 2 sets of 12 reps
Dumbbell Fly: 2 sets of 12 reps
SHOULDERS
Overhead press Single Single Double: 3 sets of 6-8 reps
Side lateral raise: 3 sets of 12-15 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.
BACK
Push Ups: 2 sets of 10 reps - warm up
Bent Over Row: 3 sets of 12 reps
Bicep curl with pullback: 3 sets of 10 reps
Dumbbell High pulls: 3 sets of 10 reps
BICEPS
Seated Concentration Curl: 3 sets of 10 reps
Hammer curl: 3 sets of 10 reps
TRICEPS
Tricep Overhead Extension: 3 sets of 12 reps
Tricep Kickback: 3 sets of 12 reps
Pelvic floor (Optional)
Dead Bug: 2 sets of 20 reps per side
Bird Dog: 2 sets of 20 reps per side
FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X
Burpees: 20 reps
In and Outs: 20 reps
Plank Shoulder Tap: 20 reps
**If you need to do the Plank Shoulder Taps at and incline (against chair or wall) to reduce pressure on low back, that is okay!
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.
WARM UP (2 ROUNDS)
1 minute wall sit
1 minute plank
1 minute mountain climber
LEGS
Plie Squat with weight: 3 sets of 12-15 reps
Side lunge with a squat: 2 sets of 15 reps per leg
Front Squat (hold dumbbells at shoulders): 3 sets of 10 reps
Dumbbell Deadlift: 4 sets of 12
Curtsey Lunge: 2 sets of 20 per leg
FINISHERS (REPEAT 2X)
Plie Squat Jump: 40 reps leg
Jump squats: 40 reps
Jump lunges: 40 reps 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).