Day 1 - Monday: Sprint or HIIT + Low Carb

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

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

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

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 + Regular Macro

This workouts is split between 4 circuits.  Rest 30 seconds between moves and rest up to 1 minute between rounds.  Take a two minute rest between circuits.

Circuit 1: 4 Rounds/12 Reps each

  • Bentover DB Rows
  • BB Bicep Curls
  • BB Shoulder Press

Circuit 2: 3 Rounds/10 Reps each

  • Pull-ups *Assisted ok
  • DB Thrusters
  • DB Alternating bicep curls

Circuit 3: 3 Rounds/15 Reps each

  • Decline Sit Ups
  • Russian Twists
  • Mountain Climbers

Circuit 4: 1 Giant Set   

  • 50 Ball Tosses
  • 20 KB Sumo Deadlifts
  • 15 Burpee Box Jumps or Burpee Step-ups
  • 20 KB Sumo Deadlifts
  • 50 Ball Tosses

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 Strength + Regular Macro

This workouts is split between 4 circuits.  Rest 30 seconds between moves and rest up to 1 minute between rounds.  Take a two minute rest between circuits.

Circuit 1: 4 Rounds/12 Reps Each

  • Seated DB Shoulder press
  • Standing DB Lateral Raises
  • Standing DB Front Raises

Circuit 2: 4 Rounds/12 Reps Each

  • Barbell Shoulder Press
  • Dive Bomber Push Ups

Circuit 3: 3 Rounds/Reps as prescribed

  • 21’s Bicep Curl
  • 15 Tricep Dips

Circuit 4: 3 Rounds/15 Reps each

  • Suitcases
  • Side plank w/hip lift
  • Bicycles

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/ Active Recovery +Low Macro

1 Round for Time (Optional)

  • 1 mile run
  • 30 DB Thrusters
  • 30 Pull-ups *Assisted ok or Resistance Band Rows
  • 1 mile run

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
This workouts is split between 4 circuits.  Rest 30 seconds between moves and rest up to 1 minute between rounds.  Take a two minute rest between circuits.

Circuit 1:  
25 Pulsing Squats *body weight only* THEN…
3 Rounds/Reps as prescribed

  1. 10 Weighted Reverse Lunges
  2. 10 Split Squats
  3. 30 Hip Thrusters w/DB

THEN…25 Pulsing Squats *body weight only*

Circuit 2:  3 Rounds/12 reps each

Circuit 3: 3 Rounds/12 Reps each

  • Weighted Box Step-ups
  • V-ups
  • KB Sumo Deadlift

Circuit 4:  

  • 10 Minute AMRAP (As many rounds as possible in 12 minutes while maintaining proper form)
  • 10 Goblet Squats
  • 20 KB Swings
  • 400m Run

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.