FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2)
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Activation
Do this week’s FITT in 5 to get warmed up and activated
Build
*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*
Landmine Single Arm Shoulder Press x 12 (ea)/ Sprawl x 1 minute
Narrow Chest Press x 12/ X Mountain Climbers x 1 minute
Upright Row x 12 / Weighted Jumping Jacks x 1 Minute
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Car Drivers 15
Kettlebell Swing x 1 minute
Kettlebell Swing x 1 minute
Tricep dips w/ Feet elevated x 12 (Elevate feet on another bench or chair)
Kettlebell Swing x 1 minute
Burnout
Body Weight Dips x 15 (total of 3 times)
FITT 2 CUT Advanced Optional: 30 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
Day 2
HIGH CARB DAY + Leg Day Strength Training
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2)
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Activation
Banded Crab walk x 1 minute
Walking Lunges x 50
Build
*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*
Leg Press (frog stance) 12/ Box/Bench Jump w/ squat x 1 minute
Hip Thrusts 12/ Bench Hop Over x 1 minute (no weight)
Single Leg Squat 12/Kettle Bell Swing x 1 minute
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Reverse Lunge to Curtsy Lunge x 15 (ea leg)
Burpee with low bicep curl x 1 minute
Dumb Bell Dead Lift x 15
Burpee with low bicep curl x 1 minute
Barbell Squat x 15
Burpee with low bicep curl x 1 minute
BURNOUT
Banded Air Squat x 100
STRETCH
DAY 3
LOW CARB DAY + CARDIO CONDITIONING
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
(if you are doing the optional 24 hour fast, no need to track your macros)
We will eat less than 40 grams of net carbs on this day. Total carbs minus fiber = net carbs.
Think PFF - protein, fats, fiber at every meal
Eat lots of veggies and avoid starchy foods - refer to macro cheat sheet for guidance
Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!
Aim to eat 25% less calories on this day as well - refer to training video for guidance.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
10 MINUTE WARM UP OF YOUR CHOICE
10 minute sprints
30 second sprint followed by 30 second rest
10 minute hiit
*Do each move for 50 sec, rest for 10 seconds - repeat for 10 minutes*
Repeat below circuit 10 times
10 push ups
10 sit ups
30 minutes of LISS
Keep your heart rate in the “fat burning zone”
(light jog, elliptical, stairmaster, or bike - you should be able to keep a conversation but be a little short of breath)
DAY 4
LOW CARB DAY + EMOM
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
(if you are doing the optional 24 hour fast, no need to track your macros)
Strive to eat less than 40 grams of net carbs on this day. Total carbs minus fiber = net carbs.
Think PFF - protein, fats, fiber at every meal
Eat lots of veggies and avoid starchy foods - refer to macro cheat sheet for guidance
Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!
Aim to eat 25% less calories on this day as well - refer to training video for guidance.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
10 MINUTE WARM UP OF YOUR CHOICE
STRETCHING
EMOM
EMOM is a common acronym that stands for Every Minute On The Minute. You will 5 rounds as possible of the below prescribed exercises in 35 minutes!
This is NEW for most of you! Every NEW minute move onto the next move, if you finish before 1 minute, use the rest of the time to REST, start the next move at the beginning of the new minute.
10 X jump
40 Toe Taps
20 Mountain Climbers on Steroids
30 minutes of LISS
Keep your heart rate in the “fat burning zone”
(light jog, elliptical, stairmaster, or bike - you should be able to keep a conversation but be a little short of breath)
STRETCH
DAY 5
HIGH CARB DAY + Back/Bis
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MOST CARB DENSE MEAL,
AND/OR AFTER YOU WORKOUT.
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2)
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
5-10 MINUTES WARM UP
Activation
Band Pull Aparts x 1 minute
Upright Row x 1 minute
Build
*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*
Straight Arm Push Down 12/ Alternating Kettle Bell Swing x 1 minute
Isolated Dumbbell Curls 12/Burpee w. push up x 1 minute
Single Arm Preacher Curls 12/ Jump rope 1 minute
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Commandos 12 reps
5 jumping jacks + 5 high knees x 1 minute
Hammer Curls 12 reps
5 jumping jacks + 5 high knees x 1 minute
Squat Press 12 reps
5 jumping jacks + 5 high knees x 1 minute
Burnout
Bent Over barbell row x 15 - total of 3 times
FITT 2 CUT Advanced Optional: 30 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
DAY 6
HIGH CARB DAY + LEG DAY STRENGTH TRAINING
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
Your Eating Window will be 6-8 hours
STAY WITHIN THE RECOMMENDED CALORIE/MACRO GOALS FOR THE DAY
(50% CARBS, 20% PROTEIN, 30% FAT)
We will Primarily be working in the Nutrients/Macro tabs in MyFitnessPal (see video on day 2)
Think of it like a budget!!
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Activation
Do this weeks FITT in 5
Build
*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*
Sumo Dead Lifts 12/ Burpee with 180 degree Jump Squat x 1 minute
Squats 12/ Med Ball Toss x 1 minute
Reverse Lunge Step up 12/ Mountain Climbers x 1 minute
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Heel elevated Squats x 12
High Knees x 1 minute
Single Leg Dead Lift x 12 (ea)
High Knees x 1 minute
Squat With overhead weight x 12
High Knees x 1 minute
Burnout
In and out sumo pulses 20 x 3 rounds
STRETCH
Day 7
LOW CARB + Active recovery Day
FAST FOR 16 HOURS AND MAINTAIN A 6-8 HOUR FEEDING WINDOW.
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
EAT LESS THAN 40 GRAMS OF NET CARBS ON THIS DAY. TOTAL CARBS MINUS FIBER = NET CARBS.
Think PFF - protein, fats, fiber at every meal
Eat lots of veggies and avoid starchy foods - refer to macro cheat sheet for guidance
Your macro chart in MyFitnessPal will have a LOT of fat on these days. THAT’S OK!!
Aim to eat 25% less calories on this day as well - refer to training video for guidance.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
SUNDAY RUNDAY - Try and Jog/Walk at least 3 miles
OPTIONAL: Shoulders and Abs
AMRAP SUPERSETS
AMRAP is an acronym that means AS MANY ROUNDS AS POSSIBLE. For this cardio conditioning workout you will but doing 6 minutes pairs. Get through as many rounds of each pair in 6 minutes!
PAIR # 1
20 Ab Vacuums
PAIR # 2
20 car drivers
20 plank crunch
PAIR # 3
20 straight leg bicycle crunch
PAIR # 4
Treat yourself with a trip to the Sauna or some Hot Yoga!!
Take some time today and pamper yourself!! Soak in a hot bath, give yourself a facial.. you deserve it girl!!! #selfcaresunday