EMERGENCY PLAN
Only for those who need redirection and have been instructed by the trainer to follow these instructions.
CARB CYCLING (ONLY USE IF YOU HIT A TRUE PLATEAU)
A TRUE PLATEU IS WHEN YOUR WEIGHT HAS BEEN STAGNANT FOR TWO WEEKS CONSECUTIVELY WHILE FTDI'ING (FOLLOWING THE DAMN INSTRUCTIONS) 100%
NOTE: 1ST TIME CHALLENGERS TYPICALLY DO NOT HIT A PLATEAU IN THEIR FIRST FOUR WEEKS, PLEASE BE HONEST WITH YOURSELF AND DO NOT BEGIN CARB CYCLING UNLESS YOU'VE BEEN INSTRUCTED TO DO SO. PLEASE CHECK WITH YOUR TRAINER BEFORE YOU BEGIN THIS PLAN!
INSTRUCTIONS
One day eat carbs with every single meal (including snacks), then for the next 3 days eat ONLY protein and green veggies for every single meal (including snacks). For example:
Day One
*** (The underlined words are the carbs)
Meal 1: Egg whites & Sweet potatoes (3-4oz of carbs for women and 4-6oz of carbs for men)
Meal 2: Protein Shake & Oatmeal (3-4oz of carbs for women and 4-6pz pf carbs for men)
Meal 3: Chicken & Brown Rice (3-4oz of carbs for women and 4-6oz of carbs for men)
Meal 4: Protein Shake & Oatmeal (3-4oz of carbs for women and 4-6oz of carbs for men
Meal 5: Fish & Brown rice (3-4oz of carbs for women and 4-6oz. of carbs for men
Meal 6: Protein Shake & Oatmeal (3-4oz of carbs for women and 4-6oz. of carbs for men)
Next Three Days
***(NO STARCHY CARBS)
Meal 1: Egg whites and green veggies
Meal 2: Protein Shake
Meal 3: Chicken and green veggies
Meal 4: Protein Shake
Meal 5: Fish and veggies
Meal 6: Protein Shake
CONTINUE REPEATING STARTING WITH DAY ONE
Disclaimer: You may experience a level of high emotions on carb cycling days and on the challenge for that matter.
USE ONLY WHEN INSTRUCTED
If by Week 4, you haven’t lost approximately 7 lbs., we highly recommend that you complete additional cardio workouts in addition to your Bootcamp workouts. See below for some examples:
CARDIO WORKOUTS
HILL SPRINTS (45 MINUTES)
Warm-Up (10 minutes power walking)
Uphill sprint
Downhill power walk
Continue intervals for 25 minutes
Cool-down (10 minutes power walking)
BIKE (45 MINUTES)
Warm-up (10 minutes steady pace on bike)
Sprint for 1 minutes
Steady pace for 1 minute
Continue intervals for 25 minutes
Cool-down (10 minutes steady pace on bike)
TREADMILL (45 MINUTES)
Warm-up (10 minutes power walking)
Power walk at incline 1 minute
Power walk without incline for 1 minute (Don’t jog)
Continue intervals for 25 minutes
Cool-down (10 minutes power walking)
STAIR MASTER (45 MINUTES)
Warm-Up (10 minutes level 5)
Use fat burner mode set on level 10-15
Continue for 25 minutes
Cool-down (10 minutes level 5)
TOTAL BODY CIRCUIT TRAINING WORKOUTS
There are three different workouts listed below. Complete 4 sets of 15-20 reps each exercise using weights where applicable that are challenging enough for you. Follow with any of the cardio routines lines above.
WORKOUT DAY #1 AND 4
PLYO
Jumping Jacks
Jump Squats
Mountain Climbers
High Knees
Burpees
ARMS
Bicep Curls
Upright Rows
Tricep Kickbacks
Reverse Flyes
Alternating Overhead Shoulder Presses
LEGS
Stationary Lunges
Sumo Squats
Calf Raises
Banded Leg Raises
Banded Donkey Kicks
WORKOUT DAY #2 AND 5
PLYO
Butt Kicks
Jack Squats
Burpees
Jump Lunges
Ski Jumps
ARMS
Hammer Curls
Overhead Tricep Extensions
Bent Over Rows
Lateral Raises
Tricep Push Ups
Legs
Curtsy Right to Left
8 Squats 8 Pulses
Banded Lateral Squats Right
Banded Lateral Squats Left
Alternating Step Ups
WORKOUT DAY #3 AND 6
PLYO
Run in Place
Jump Squats
Mountain Climbers
Burpees
Jump Lunges
ARMS
Arnold Presses
Tricep Kickbacks
Alternating Dumbbell Curls
Dumbbell Punches
Plank
LEGS
Narrow Squats
Banded Jumping Jacks
Jane Fonda Leg Raises Right
Jane Fonda Leg Raises Left
Plie Squats
