6 Pack in 7 Fat Loss Phase

Get ready to kick your fat loss into its final high gear phase.  You’ve done the work, and now you are going to kill this phase like the rock star I know you are!

FIRST: Complete the 6 Pack in 7 Fat Loss Phase assessment

SECOND: Record your measurements

THIRD: Pre plan your macros.  Look for high fat, moderate protein, and low carb options. Strive for 50% protein, 40% carbs and 10% carbs.

FOURTH: We are looking to complete no more than 5 days of light to moderate cardio.  We will engage in sprints, long runs, HIIT, and hill repeats. I caution you to listen to your body.  For those of us that require higher carbs to feel energy, you may feel significantly depleted during this phase (especially the first 3 days).  Listen to your body and do not over exhaust yourself. We want to keep our cortisol levels down. We do not want to over train. It will not help your fat loss, but rather hinder it.  Below you will find example cardio workouts. Feel free to be creative and enjoy long runs/walks while you listen to your body.


Day 1 - HIIT Cardio + Low Carb

HIIT
Circuit 1: Set your interval timer for 6 Moves/8 rounds each, 20 seconds of work, 10 second rest, rest 1 full minute between moves.  The workout should take 29 minutes total.
Setting up your Tabata Timer
SEE EXAMPLE of the workout

  • Goblet Squats

  • Burpees

  • Standing DB Shoulder Press

  • Jump Split Lunges

  • Push-ups

  • Jump Squats


Day 2 - SPRINTS + Low Carb

SPRINTS/CORE
Warm up with an easy 3-5 minute run.  Complete all sets in circuit 1 before moving onto circuit 2.  Rest up to five minutes between circuits. 

Circuit 1:  3 Rounds

  • 200m Sprint (or 30 seconds)/1 minute rest

  • 400m Sprint (or 1 minute)/1 minute rest

  • 800m Sprint (or 2 minutes)/1 minute rest, Rest up to 2 minutes between rounds

Circuit 2:  3 Rounds/20 Seconds each

  • Spidermans

  • Walking Planks

  • Left side plank

  • Right side plank


Day 3 - REST (Take today and treat yourself!)

  • You may feel deleted and very low energy.

  • You may feel moody and irritable

  • You may experience headaches

All of these symptoms should subside in the next day!  


Day 4 - HIIT + Low Carb

HIIT
Set your interval timer for 5 rounds/5 exercises with 45 seconds of work/15 second rest/rest 1 full minute between rounds.
INTERVAL TIMER SETUP EXAMPLE


Day 5 - SPRINTS + Low Carb

SPRINTS/CORE
Warm up with an easy 3-5 minute run.  Complete all sets in circuit 1 before moving onto circuit 2.  Rest up to five minutes between circuits.  

Circuit 1:  6 x 200m Sprint, rest up to two minutes between each sprint

Circuit 2:  Set your interval timer for 4 rounds of 4 minutes each.  No rest between rounds.  If you finish before the 4 minutes is up, rest until the next round.

In a 4:00 minute window, complete the moves below:

Repeat 3x for a total of 4 rounds


Day 6 - REST (Take today and treat yourself!)

  • You may feel deleted and very low energy.

  • You may feel moody and irritable

  • You may experience headaches

YOU’RE ALMOST THERE!


Day 7 - HIIT + Low Carb

HIIT
This workout is broken into 2 circuits.  Complete all rounds/reps in circuit 1 before moving onto circuit 2.  Rest as needed between circuits.  

Circuit 1:  Set your interval timer for 6 Moves/8 rounds each, 20 seconds of work, 10 second rest, rest 1 full minute between moves.  The workout should take 29 minutes total.

Setting up your Tabata Timer
SEE EXAMPLE of the workout

  • Goblet Squats

  • Burpees

  • Standing DB Shoulder Press

  • Jump Split Lunges

  • Push-ups

  • Jump Squats