DAILY FITT in 5 Challenge
Do Each exercise in this circuit for one minute (do as many rounds as you would like
Straight Leg Sit Up with twist
Weighted Single leg Split Crunch
DAY 1
HIGH CARB + Upper Body 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
As written: 43 minutes total
Advanced: 1 hour and 10 minutes
Activation
Do each exercise for 50 seconds, rest 10 seconds in between each exercises - Repeat 3 times
Spider push up (modify by going to your knees or doing regular push ups)
Tricep Kick back (25 secs ea)
Jumping jacks
Cardio Burst
FITT 2 CUT: Mountain Climbers On Steroids 1 minute
Build
{Increase weight as reps decrease}
Landmine Single Arm Shoulder Press 15/12/10/8
Twist Chest press 15/12/10/8
Upright Row 15/12/10/8
Cardio Burst
FITT 2 CUT: Mountain Climbers On Steroids 1 minute
Sculpt x 4
{Do each exercise back to back with minimal rest}
Car Drivers 15
Tricep dips w/ Feet elevated x 12 (Elevate feet on another bench or chair)
Burnout
{Do each move for 1 minute}
Chest Supported Shoulder Press
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
Total workout time: 55 minutes
Activation
{Do each move for 50 seconds, rest 10 seconds - repeat 3 times}
Banded Crab walk
static lunge (25 secs ea)
Cardio Burst
FITT 2 CUT: Banded Sit to Jump Squat 1 minute
Build
{Increase Weight as reps decrease}
Leg Press (frog stance) 15/12/10/8
Hip Thrusts 15/12/10/8
Single Leg Squat 15/12/10/8 (ea)
Cardio Burst
FITT 2 CUT: Banded Sit to Jump Squat 1 minute
Sculpt x 4
{Do each exercise with minimal rest back to back - repeat for a total of 4 times}
Leg Extension x 15
Hamstring Curl x 15
Glute kick back x 15 (ea)
BURNOUT
Banded Hip Thrusts x 100
STRETCH
DAY 3
LOW CARB DAY + SPRINTS
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
AMRAP SUPERSETS
AMRAP is an acronym that means AS MANY ROUNDS AS POSSIBLE. For this cardio conditioning workout you will be doing 6 minute pairs. Get through as many rounds of each pair in 6 minutes!
30 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)
I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate in “fat burning zone.” (refer to this article to calculate your zone)
PAIR # 1 - 6 MINUTES
10 Single to double lateral raises
PAIR # 2 - 6 MINUTES
PAIR # 3 - 6 MINUTES
15 in and outs
PAIR # 4 - 6 MINUTES
BURNOUT
50 Elevated sit up with a twist
20 Squat to overhead press with twist
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
{Do each exercise for 50 seconds, rest 10 seconds, do next exercise - repeat 3 times}
Cardio Burst
FITT 2 CUT: 20 burpees
Build
{Increase Weight as reps decrease}
Upright Rows 15/12/10/8
Isolated Dumbbell Curls 15/12/10/8 (ea)
Single Arm Preacher Curls 15/12/10/8
Cardio Burst
FITT 2 CUT: 20 burpees
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Commandos 12 reps
Hammer Curls 12 reps
Squat Press 12 reps
Burnout
{Do each exercise for 1 minute}
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 each move for 50 seconds, rest for 10 seconds, move onto the next exercise - Repeat 3 times}
reverse lunge to curtsy lunge (25 sec ea)
Cardio Burst
FITT 2 CUT: 20 Dead Ball Slams
Build
Sumo Dead Lifts: 15/12/10/8
Squats 15/12/10/8
Reverse Lunge Step up 12/10/8/6 (ea)
Cardio Burst
FITT 2 CUT: 20 Dead Ball Slams
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Heel elevated Squats x 12
Single Leg Dead Lift x 12 (ea)
Burnout
barbell squat x 100 or to failure
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