Monday | HIIT & SPRINTS

FREE CHOICE HIIT or  Sprints workout
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.

Tabata-Style Sprints:  Warm-up with 3-5 minutes of an easy run outside or on treadmill.   

Sprints can be completed outside on pavement, or inside on an elliptical machine or stationary bike as well.  

Sprint for 20 seconds at a challenging (while safe) pace,
Rest up to 2 minutes
Repeat for 20 minutes

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

Cool down at an easy pace for 3-5 minutes once all sprints are finished.

 

Tuesday | HIIT & SPRINTS

FREE CHOICE HIIT or  Sprints workout

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.

Tabata-Style Sprints:  Warm-up with 3-5 minutes of an easy run outside or on treadmill.  

Sprints can be completed outside on pavement, or inside on an elliptical machine or stationary bike as well.  

Sprint for 20 seconds at a challenging (while safe) pace,
Rest up to 2 minutes
Repeat for 20 minutes

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

Cool down at an easy pace for 3-5 minutes once all sprints are finished.


Wednesday | FULL BODY

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

Circuit 1 | 3 rounds

Circuit 2 | 3 rounds

Circuit 3 | 1 round

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


Thursday | UPPER BODY

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

Circuit 1 | 3 Rounds 

Circuit 2 | 3 Rounds

Circuit 3 | Burnout  

  • Pushups: 1 set (burnout, until you can't, do anymore)

  • Bicep Curls: 1 set (burnout, until  you cant, do anymore) 

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


Friday | ACTIVE RECOVERY

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.


Saturday | LOWER BODY

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

Circuit 1 | 3 rounds Superset

Circuit 2 | 3 rounds

Circuit 3 | 8 rounds

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

Cool down at an easy pace for 3-5 minutes


Sunday | ACTIVE RECOVERY

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.