Gym Workout week 1,3,5,7

DAY 1 - Monday: HIIT | Cardio Repeats

Cardio Repeats Treadmill Version

3 min warm up easy pace
Walk @ 3.5 speed at 15% incline for 1 min
Jog @ 6.0 speed on 5% incline for 1 min
Walk @ 3.0 speed on 5% incline 2 min
REPEAT walk/jog/walk pattern until you hit 20 min.

Cardio repeats can be done outside on the pavement, or inside on an elliptical machine or stationary bike as well.

Set your timer for 4 Rounds/6 exercises/30 seconds of work/20 second rest between moves/1 minute rest between rounds.  The total workout time is 21 minutes.

http://tabatatimer.com/

FREE CHOICE HIIT

Drop Lunge and Side Lunge Combo

Push Up Jack Burpee

Plank with Arm Leg Lift

Zercher Squats

Glute Kickbacks

Tricep Press Backs

FINISHER: Fat burn for 10-15 minutes of LISS (low-intensity steady state)

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 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

  • You macro pie graph will not look "normal" on these days. You will want to hit MyFitnessPals recommended protein goal, stay at or under 50 grams of net carbs and fill the rest in with healthy fats.

    • Percentages may vary but should be between 10-20% carbs, 20-35% protein and 40-65% fat.

    • Still aim to hit your calorie goal on these days. With the decreased carbs, you will have to consume more fat to make up the difference.

    • Look at the nutrients tab (next to the macro tab in MyFitnessPal) and pay attention to the gram goals to make sure you are getting enough food.

  • If you are breastfeeding, you can have up to 100g net carbs for low carbs days.

LOW CARB DAY FOODS

  • Eat unlimited amounts of these foods (as your macros allow):

    • Spinach, kale, swiss chard, lettuce, collard greens, arugula

    • Cruciferous vegetables - broccoli, cauliflower, brussel sprouts, cabbage

    • Other - bell peppers, celery, mushrooms, bean sprouts, cucumber, tomato, zucchini, eggplant

  • Eat the following foods but watch carb content:

    • Nuts, seeds, avocado

  • Avoid the following foods:

    • Root veggies (squash, sweet potatoes, beets, etc), carrots, peas, corn, all fruit & fruit smoothies, dairy, wheat & glutinous grains, healthy non-glutinous grains, (quinoa, buckwheat, millet, amaranth, brown rice)

LOW CARB DAY EXERCISE GUIDELINES

  • Speed burst training (SPRINTS), Tabata or HIIT (High intensity interval training)

  • Followed by low intensity cardio. Keep your heart rate LOW (fat burning zone).


DAY 2 - Tuesday: HIIT | Cardio Repeats

Cardio Repeats Treadmill Version

3 min warm up easy pace
Walk @ 3.5 speed at 15% incline for 1 min
Jog @ 6.0 speed on 5% incline for 1 min
Walk @ 3.0 speed on 5% incline 2 min
REPEAT walk/jog/walk pattern until you hit 20 min.

Cardio repeats can be done outside on the pavement, or inside on an elliptical machine or stationary bike as well.

Set your timer for 4 Rounds/6 exercises/30 seconds of work/20 second rest between moves/1 minute rest between rounds.  The total workout time is 21 minutes.

http://tabatatimer.com/

FREE CHOICE HIIT

Drop Lunge and Side Lunge Combo

Push Up Jack Burpee

Plank with Arm Leg Lift

Zercher Squats

Glute Kickbacks

Tricep Press Backs

FINISHER: Fat burn for 10-15 minutes of LISS (low-intensity steady state)

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 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

  • You macro pie graph will not look "normal" on these days. You will want to hit MyFitnessPals recommended protein goal, stay at or under 50 grams of net carbs and fill the rest in with healthy fats.

    • Percentages may vary but should be between 10-20% carbs, 20-35% protein and 40-65% fat.

    • Still aim to hit your calorie goal on these days. With the decreased carbs, you will have to consume more fat to make up the difference.

    • Look at the nutrients tab (next to the macro tab in MyFitnessPal) and pay attention to the gram goals to make sure you are getting enough food.

  • If you are breastfeeding, you can have up to 100g net carbs for low carbs days.

LOW CARB DAY FOODS

  • Eat unlimited amounts of these foods (as your macros allow):

    • Spinach, kale, swiss chard, lettuce, collard greens, arugula

    • Cruciferous vegetables - broccoli, cauliflower, brussel sprouts, cabbage

    • Other - bell peppers, celery, mushrooms, bean sprouts, cucumber, tomato, zucchini, eggplant

  • Eat the following foods but watch carb content:

    • Nuts, seeds, avocado

  • Avoid the following foods:

    • Root veggies (squash, sweet potatoes, beets, etc), carrots, peas, corn, all fruit & fruit smoothies, dairy, wheat & glutinous grains, healthy non-glutinous grains, (quinoa, buckwheat, millet, amaranth, brown rice)

LOW CARB DAY EXERCISE GUIDELINES

  • Speed burst training (SPRINTS), Tabata or HIIT (High intensity interval training)

  • Followed by low intensity cardio. Keep your heart rate LOW (fat burning zone).


DAY 3 - Wednesday: Full Body

Cardio LISS warm up 10 minutes (walking, jogging, biking, etc.)

EMOM workouts stand for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be taken as rest. For example, if 10 pushups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.

10 Crunches + Leg Lift

10 Pull Ups

10 Box Jumps

10 Medicine Ball Wall Balls

10 Bent Over Rows

Finisher: Moderate Intensity Cardio 10 minutes

Fat burn for 10-15 minutes of LISS (low-intensity steady state)

Cool down at an easy pace for 3-5 minutes

REGULAR MACRO DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.

  • Pay attention to the gram goals under the nutrients tab to make sure you are hitting your recommended grams of each macro.

  • 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).

  • The macro pie chart shows how many of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.

REGULAR MACRO DAY FOODS

  • Fibrous Vegetables: 2 to 4 handfuls

  • Clean Protein: 1 palm-size portion

  • Starchy Carbs & Fruits: 1 handful

  • Fats: ½ shot glass (1½ Tbsp) for oils & butter- for nuts & seeds 1 thumb-size serving

REGULAR MACRO DAY EXERCISE GUIDELINES

  • Full body workout - body weight, eccentric or strength


DAY 4 - Thursday: Upper Body

EMOM workouts stand for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be taken as rest. For example, if 10 pushups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.

Cardio LISS warm up 10 minutes (walking, jogging, biking etc.)

10  Side to Side Slams with Medicine Ball

10  Dumbbell Overhead Press

10  Battle Ropes or Shadow Box

10  Push Ups

10  Bench Press

Finisher (optional) : Moderate Intensity Cardio 10 minutes

Fat burn for 10-15 minutes of LISS (low-intensity steady state)

Cool down at an easy pace for 3-5 minutes

REGULAR MACRO DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.

  • Pay attention to the gram goals under the nutrients tab to make sure you are hitting your recommended grams of each macro.

  • 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).

  • The macro pie chart shows how many of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.

REGULAR MACRO DAY FOODS

  • Fibrous Vegetables: 2 to 4 handfuls

  • Clean Protein: 1 palm-size portion

  • Starchy Carbs & Fruits: 1 handful

  • Fats: ½ shot glass (1½ Tbsp) for oils & butter- for nuts & seeds 1 thumb-size serving

REGULAR MACRO DAY EXERCISE GUIDELINES

  • Full body workout - body weight, eccentric or strength


Day 5 - Friday: Active Recovery + Low Macro

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 100 grams of protein on a Regular Macro Day, you will consume 75 grams total proteins. (100*.25=25. 100-25=75)

  • Aim to still hit the recommended macro percentages.

  • If you are breastfeeding, you can do regular macros. If you have a well established supply and don't notice a drop or feel famished with a small decrease, decrease some if you want.

ACTIVE RECOVERY DAY GUIDELINES

  • Take the day off.

  • Or engage in a longer duration (1 hour or more) activity or very-low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source.


DAY 6 - Saturday: Leg Day

EMOM workouts stand for (Every Minute on the Minute) is a workout protocol that can be used to program most levels of fitness, training goals and effectively done so in most settings. Every minute frame has a programmed work amount (such as, 10 push ups) with the remaining amount of time to be taken as rest. For example, if 10 pushups took an athlete 17 seconds, they would have 43 seconds to rest until the next minute frame.

Cardio LISS warm up 10 minutes (walking, jogging, biking etc.)

10 Back Squat

10 Bulgarian Split Squat

10 Prisoner Squat with Calf Raise

10 Kettlebell Swings

10 Side Lunges

OPTIONAL: Fat burn for 10-15 minutes of LISS (low intensity steady state)

Cool down at an easy pace for 3-5 minutes

LEG DAY 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.

  • 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.

  • Stay within calorie goals for the day, but feel free to add in a treat if wanted.

  • Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.

LEG DAY FOODS

  • Gluten-free grains - quinoa, millet, amaranth, buckwheat or oats.

  • Starchy carbs - sweet potato, carrots, beets, parsnips,

  • Fruit (low glycemic generally recommended), berries, pears, and apples. But for training days, feel free to have any fruit you like including bananas. Great for post workout options.

  • Nuts - almonds, walnuts, cashews, pecans, pistachios, etc.

  • Legumes - black beans, chickpeas, lentils, etc.

  • Healthy fats - avocado, olive oil, coconut oil, butter, fish oil, flax oil, hemp oil

  • Proteins - lentils, beans (kidney, navy, etc.), grass fed beef, free-range chicken, wild fish, eggs, bacon, hemp seeds, chia seeds, protein powder.

  • NOTE: If you choose to leave room for discretionary calories/fun foods, this would be the day to do it (ie: donuts). Ideally, you consume the treats immediately after your workout.

LEG DAY EXERCISE GUIDELINES

  • Leg workout 1-2 hours before you begin your day or before you have your biggest meal of the day.


Day 7 - Sunday: Active Recovery + Low Macro

ACTIVE RECOVERY DAY GUIDELINES

  • Take the day off.

  • Or engage in a longer duration (1 hour or more) activity or very-low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source.

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 100 grams of protein on a Regular Macro Day, you will consume 75 grams total proteins. (100*.25=25. 100-25=75)

  • Aim to still hit the recommended macro percentages.

  • If you are breastfeeding, you can do regular macros. If you have a well established supply and don't notice a drop or feel famished with a small decrease, decrease some if you want.