Day 1 - Monday: Sprint or HIIT + Low Carb

Circuit 1: 3 Rounds for Time/10 Reps each

  • Push-ups
  • KB Front Squats
  • Burpees

Circuit 2: 1 Round for Time

  • 1000m Row
  • 50 DB Thrusters
  • 30 Pull-ups *Assisted ok
  • 1000m Row

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: Sprint or HIIT + Low Carb

Circuit 1:  5 x 200m Sprint
Rest 1 minute between sprints

Circuit 2:  3 Rounds/20 Reps each

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 Strength + Regular Macro

This workout is split into 4 sections.  Complete all rounds/reps in the circuit 1 before starting the circuit 2.  Minimize rest between moves, rest 1-2 mins between circuits.  

Circuit 1: 5 Rounds/5 Reps Each

Circuit 2: 3 Rounds/12 Reps Each

Circuit 3: 3 Rounds/30 Seconds each

  • High Plank
  • Side Plank Right
  • Side Plank Left
  • Low Plank (on elbows)

Circuit 4: 12 Minute AMRAP

  • 10 Goblet Squats
  • 20 KB Swings
  • 400m Run


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 with Regular Macro

Circuit 1: 3 Sets/8 Reps THEN…

  • 1 set @ AMRAP (as many rounds as possible)
  • Wide grip Lat Pulldown
  • Straight Arm Cable Push Down

Circuit 2: 3 Sets/Reps as prescribed

  • 8 Seated Barbell Curl
  • 15 Standing Barbell Curl

Circuit 3: 3 Sets/Reps as prescribed

  • 8 Prone Incline DB Curl
  • 15 Seated Incline DB Curl

Circuit 4:  3 Sets/10 Reps THEN…

  • 1 set @ AMRAP
  • Seated BB Shoulder press
  • Seated DB Lateral Raise

Circuit 5: 10 Minute EMOM (Every Minute on the Minute) Video example Video instruction for EMOM

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: Optional Body Conditioning/ Low Macro + Active Recovery

This workout is split over 4 circuits.  You’ll have 3 minutes to complete as many rounds as possible.  Rest up to 2 minutes between circuits.

Circuit 1: AMRAP 3:00

Circuit 2: AMRAP 3:00

  • 200m Row
  • 12 Lateral Burpees over the Rower
  • 12 DB Thrusters Rest 3:00

Circuit 3: AMRAP 3:00

  • 200m Row
  • 9 Lateral Burpees over the Rower
  • 9 DB Thrusters  Rest 3:00

Circuit 4: AMRAP 3:00

  • 200m Row
  • 12 Lateral Burpees over the Rower
  • 12 DB Thrusters

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 + Regular Macro/Training Day

Circuit 1: 1 Set/50 Squat pulses w/ band then…

Circuit 2: 2 Rounds/Reps as prescribed

  • 25 Decline situps
  • 15 Hanging Leg Raises
  • 10 Spidermans

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: Low Macro + 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.