Day 1 - Monday: Sprint or HIIT + Low Carb

1 Giant set for time: Complete 1 giant set as fast as possible while maintaining proper form.

  • 1 Mile Run
  • 30 Wall Balls
  • 30 DB Cleans
  • .75 mile run
  • 20 Wall Balls
  • 20 DB Cleans
  • .50 mile run
  • 10 Wall Balls
  • 10 DB Cleans
  • 1 Mile Run

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

Today’s workout is broken into 3 sections.  Complete circuit 1, rest for 3-5 minutes before moving on the circuit 2 and so on.

Circuit 1: 3 Rounds x 400m Sprint
2 minute rest between sprints
Rest up to 5 minutes THEN…

Circuit 2: 3 Rounds
50m Jog
50m Sprint
50m Side Shuffle Right/Left  
50m Walk (to recover)

Circuit 3: 3 Rounds/10 Reps Each Leg
Lying Leg Levers
Dead Bugs
Side Plank w/hip lift

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

Today’s workout is broken into 3 sections.  Complete circuit 1, rest up to 2 minutes before moving on the circuit 2 and so on.

Circuit 1:  AMRAP 12 Minutes (as many rounds as possible)

Circuit 2:  3 Rounds

  • 500 meter Row
  • 10 Burpee to Pull Up *assisted ok
  • 20 KB Swings
  • 500 meter Row

Circuit 3: 1 Giant set/25 reps each

  • Left Oblique Crunches
  • Right Oblique Crunches
  • Bicycles
  • Sit-ups

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

This workout is broken into 5 circuits.  Complete all rounds/reps in circuit 1 before moving onto circuit 2.  Rest as needed between rounds/circuits.

Circuit 1: 4 Rounds/10 Reps each

Circuit 2: 4 Rounds/15 Reps each

Circuit 3: 4 Rounds/12 Reps each

Circuit 4: 4 Rounds/12 Reps each

Circuit 5: 15 Minute AMRAP (complete as many rounds as possible in 20 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: Optional Body Conditioning/ Low Macro + Active Recovery

This workout is broken into 4 circuits.  Complete all rounds/reps in circuit 1 before moving onto circuit 2.  Rest as needed between rounds/circuits.

Circuit 1: 1 Round

  • 30 Manmakers or Burpees
  • 30 Spidermans
  • 30 Push-ups
  • 1 mile run for time

Circuit 2: 1 Round

  • 20 Manmakers or Burpees
  • 20 Spidermans
  • 20 Push-ups
  • .75 mile run for time

Circuit 3: 1 Round

  • 10 Manmakers or Burpees
  • 10 Spidermans
  • 10 Push-ups
  • 800m run for time

Circuit 4: 1 Round

  • 5 Manmakers or Burpees
  • 5 Spidermans
  • 5 Push-ups
  • 400m run for time

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.

Day 6 - Saturday: Leg Day + Regular Macro/Training Day

This workout is broken into 3 circuits.  Complete all rounds/reps in circuit 1 before moving onto circuit 2.  Rest as needed between rounds/circuits.

Circuit 1: 4 Rounds/Reps as prescribed

Circuit 2: 3 Rounds/Reps as prescribed

Circuit 3: To be completed on treadmill, stationary bike, elliptical, or outside
3 Rounds/Reps as prescribed

  • 20 DB Walking Lunges
  • 10 Burpees
  • 200m Sprint

Rest 1 minute between rounds

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.