DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes per exercise.

 

Butt Kicks (Stationary - without jumping if necessary)

Standing Leg Raise (Alternate legs)

Plie Squat

High knees (Stationary - without jumping if necessary)

Air Squat

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 16 minutes.

Pelvic floor (Optional)

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 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.

LEGS

Barbell Lunges (hold weight at shoulders): 2 sets of 15 reps per leg

Bulgarian Split Squats: 2 sets of 15 reps per leg

Plie Squat: 3 sets of 12 reps

Calf Raises: 3 sets of 12 reps

Kettlebell Swings: 3 sets of 12 reps

CHEST

Vertical Chest Press: 3 sets of 10 reps

Dumbbell Fly: 3 sets of 10 reps

SHOULDERS

Overhead press Single Single Double: 3 sets of 6 reps

10 to 1’s

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

Pull ups (replace with push ups if n/a): 2 sets of 12 reps - warm up

Push Ups: 3 sets of 12 reps

Bent Over Row: 3 sets of 10-12 reps

Bent over Reverse Fly: 3 sets of 10-12 reps

Dumbbell High pulls: 3 sets of 10 reps

BICEPS

Hanging Bicep Curl with Pullback: 3 sets of 10-12 reps

Seated Bicep Curl (Concentration curl): 3 sets of 10-12 reps

TRICEPS

Tricep Kickback: 3 sets of 10-12 reps

Tricep Overhead Extension: 3 sets of 10-12 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

X Jacks: 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 moguls

LEGS

Front Squat (hold dumbbells at shoulders): 3 sets of 10 reps

Bulgarian Split Squat: 2 sets of 12 reps per leg 

Reverse Lunge with Dumbbell Pass Through: 2 sets of 12 reps per leg 

Calf Raises: 2 sets of 15 reps

SUPER SETS

Perform 1 set of each exercise, back to back, with a 90 second rest between each round.

Plie Squat: 3 sets of 12 reps

Dumbbell Deadlift: 3 sets of 12 reps

-----

Kettlebell Swings: 3 sets of 12 reps

Goblet Squat: 3 sets of 12 reps

GLUTES

Banded Glute Kickback: 2 sets of 12 reps per leg

Banded Clamshells: 2 sets of 12 reps per leg

Glute Bridges: 2 sets of 20 reps

Lying Hip Abductors with band: 2 sets of 12 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).