WEEKLY WORKOUTS


Let's remember, this program is to help get you into a state of balance and to improve your health and fitness.

Two factors that lead to a state of stress and inflammation are, over exercise and lack of exercise. We want to find the sweet spot. Enough exercise to progress you forward, but not so much that we are spiking cortisol levels. 

I have already discussed the benefits to intermittent fasting. Exercising in a fasted state can help speed up your results, however there are a couple of exceptions. If you are suffering from adrenal fatigue or hypothyroidism and it's not under control, you may want to ease into IF. Also, if you are on a specific medication schedule that must be taken with food, please ask before attempting IF.

For best results, try HIIT (High Intensity Interval Training) workouts and LISS (Low Intensity Steady State) cardio in a fasted state.  One way I perform LISS, is to go for a 40 minute brisk WALK!  Cardio never exceeds 20 minutes of HIIT, or 40 minutes of slow, steady state.

Nothing crazy.

Why do HIIT? High intensity interval training (or ‘burst’ training) has been shown to burn fat more effectively than aerobic exercise.  As well as strengthening your lungs and heart, HIIT has been shown to stimulate the production of human growth hormone (HGH). HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat. Another huge advantage is that HIIT improves insulin sensitivity, a great result for your waistline and risk of serious disease.

With the resistance workouts, you have flexibility depending on your fitness level and goals.  If you are a beginner, with a focus on losing weight, you may wish to begin with 4 morning fasted sessions of HIIT. If you are more advanced you may wish to start each day with HIIT and do Gym or home workouts later in the day.  All at home workouts are beginner, you can make them more advanced by adding weights and sets. Beginners may wish to slowly add in resistance training in addition to HIIT and LISSC.  I have created minimal equipment workouts for those with dumbbells at home (highly recommended)

If you are able to complete resistance training in a fasted state following your cardio, you may do so, however you will want to time it so you are breaking your fast right after.  If not, fit it in when you can. Always keep in mind with resistance training, that nutrient timing is key. You want to re-fuel right after your workout.

Workout Schedules

Beginner

You will follow All Levels Some Equipment or No Equipment. If you are new to the gym, the Some Equipment Workout is perfect for home or gym.

There are new workouts for every two week increment.

Cardio

HIIT - Beginner- ideally you want to do these fasted for best results.

Monday, Tuesday, Thursday, Friday (optional)

G2-HIIT-WEEK 1&2- Beginner

G2-HIIT-Week 3&4-Beginner

G2-HIIT-Week 5&6 -Beginner

Resistance Training

No Equipment - Full Body Workouts

All Weeks

Wednesday, Friday, Saturday,

G2-WEEK 1&2-No Equipment Full Body Resistance

G2-Week 3&4- No Equipment Full Body Resistance

G2-Week 5&6- No Equipment Full Body Resistance

Some Equipment Workouts

All Weeks

Monday - Legs

Wednesday - Legs

Thursday or Friday - Upper Body

Saturday - Legs

Sunday - active rest such as walking, swimming, bike riding

G2-WEEK 1&2- All levels-Minimal Equipment

G2-WK3&4-All Levels-Minimal Equipment

G2-WK5&6-All Levels-Minimal Equipment

Intermediate

There are Intermediate workouts for both HIIT and Resistance training.

There are new workouts for every two week increment.

CARDIO

HIIT - Intermediate/Advanced- ideally you want to do these fasted for best results.

Monday, Tuesday, Thursday, Friday (optional)

G2-WEEK 1&2- HIIT-Intermediate/Advanced

G2-Week 3&4-HIIT-Intermediate/Advanced

G2-Week 5&6-HIIT-Intermediate/Advanced

Resistance Training

Weeks 1&2

Mon - Shoulders

Tues - Biceps & Triceps

Wed - Legs

Sat - Back & Chest

Sunday - active rest such as walking, swimming, bike riding

G2-WEEK 1&2-Intermediate Gym

Weeks 3&4

Mon - Back & Shoulders

Tues - Biceps & Triceps

Wed - Legs

Thurs or Fri - Shoulders

Sat - Back & Chest

Sunday - active rest such as walking, swimming, bike riding

G2-Week3&4-Intermediate Gym

Weeks 5&6

Mon - Biceps & Triceps

Tues - Back & Shoulders

Wed - Legs

Thurs or Fri - Shoulders

Sat - Back & Chest

Sunday - active rest such as walking, swimming, bike riding

G2-Week 5&6-Intermediate Gym

advanced

This schedule is for experienced gym goers who really want to build more muscle.

You will use the HIIT Intermediate/Advanced Workouts and The Gym Intermediate or Advanced Workouts. Do the workouts in the order I have them laid out.

CARDIO

HIIT - Intermediate/Advanced- ideally you want to do these fasted for best results.

Monday, Tuesday, Thursday, Friday (optional)

G2-WEEK 1&2- HIIT-Intermediate/Advanced

G2-Week 3&4-HIIT-Intermediate/Advanced

G2-Week 5&6-HIIT-Intermediate/Advanced

Resistance Training

Weeks 1&2

Mon - Chest & Shoulders

Tues - Biceps & Triceps

Wed - Legs

Thurs or Fri - Shoulders & Chest

Sat - Back

Sunday - active rest such as walking, swimming, bike riding

G2-WEEK 1&2- Advanced Gym

Weeks 3&4

Mon - Back & Chest

Tues - Biceps & Triceps

Wed - Legs

Thurs or Fri - Shoulders

Sat - Back

Sunday - active rest such as walking, swimming, bike riding

G2-Week 3&4-Advanced Gym

Weeks 5&6

Mon - Shoulders

Tues - Chest & Triceps

Wed - Back

Thurs or Fri - Shoulders & Biceps

Sat - Legs

Sunday - active rest such as walking, swimming, bike riding

G2-Week 5&6-Advanced Gym

I will discuss optimum workout schedules in the Facebook Group along with valuable tips.