FITT in 5 Challenge
Do Each exercise in this circuit for one minute (do as many rounds as you would like)
Monday
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
Activation
Do each exercise for 50 seconds, rest 10 seconds in between each exercises - Repeat 4 times
Med ball Burpee w. mtn climber w. press
1/2 Arnold press
Build
{Increase weight as reps decrease}
Narrow Chest Press 15/12/10/8
Cable Tricep Extension 15/12/10/8
Single Arm incline Chest Press 15/12/10/8 (ea)
Sculpt x 4
{Do each TRISET FOUR times before moving on to the next set
Tricep Push up x 10
Dumb Bell Pull Over x 10
Decline Chest Press x 10
Burnout
Do each move for 1 minute
Bosu Ball Burpee
Advanced Option: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
Tuesday
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 10 seconds - repeat 4 times}
Banded Hip Thrusts (no weight)
Banded Heel Tap Jump Squat (advanced: use band)
Single Leg weighted Side Step (25 sec each side)
Build
{Increase Weight as reps decrease}
Banded Barbell Squat 15/12/10/8
Banded Cannon Ball Squat 15/12/10/8
Reverse hack Squat 15/12/10/8
Sculpt x 3
This is considered a TRI-SET - Do each exercise back to back and repeat
Weighted Glute Hyperextensions x 10
Barbell Landmine Dead Lift x 10
Laying hamstring curl w. Hyperextension x 10
BURNOUT
Banded Hip Thrusts x 100
STRETCH
Wednesday
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
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!
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
15 Heavy Sumo Dead Lifts
10 Dumb Bell Push ups
Pair # 2 - 6 minutes
15 Over head Step ups (right arm)
15 Over Head Step ups (left arm)
Pair # 3 - 6 minutes
16 Man Makers (total)
15 Bulgarian Split Squat (both Legs)
Pair # 4 - 6 minutes
10 burpee pull ups
weighted plank (45 secs)
BUrnout - To Failure
10 Dumbbell Curl to Push Press
10 V ups
Thursday
LOW CARB DAY + HIIT
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 Sumo High Pulls
40 Mountain Climbers
15 Weighted Sumo Jumps Squats
15 Pike Roll outs
15 Plank Presses
10 Burpee with 180 jump squat
10 Assisted Pull 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)
STRETCH
Friday
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 4 times}
Jumping Jacks
Recline Curls
Skater Lunge w. Kettle Bell
Build
{Increase Weight as reps decrease}
Single Arm Cable Row 15/12/10/8 (ea)
Cable Bicep Curl 15/12/10/8
Face Pulls 15/12/10/8
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Circular Straight bar Cable Row x 15
Cross Body Bicep Curl x 10 (ea)
Close Grip Pull Down x 20
Burnout
Behind the Head Press x 100
STRETCH
Saturday
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 4 times}
Plie goblet squats
Reverse Lunge w. step (25 sec each)
Build
Leg Abductor 15/12/10/8
Leg Adductor 15/12/10/8
Hamstring Curl 15/12/10/8
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Back Squat x 10
Barbell Romanian Dead Lift x 10
Leg extension x 10
Burnout
Bulgarian Split Squat x 50 each Leg
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
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
10 Single Sided Over Head Press (left)
10 Single Sided Over Head Press (right)
Pair # 2
12 Both arm Over head Press
10 Leg Lift to Knee up
Pair # 3
10 Lateral Raise
10 Front Raise
Pair # 4
1 Bent over rear delt row
1 Minute Moguls
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