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
Sumo squat over head press
Plank Hold Tricep Kick back (25 secs each side)
Lateral lunge with front raise
Alternating Push UP
Cardio Burst
Do each move for 1 minute each
Weighted Jumping Jacks
x hops
Build
{Increase weight as reps decrease}
Incline Chest Press 15/12/10/8
Kneeling Landmine Chest Press 15/12/10/8
Tricep Rope Push Down 15/12/10/8 (ea)
Cardio Burst
Do each move for 1 minute each
Weighted Jumping Jacks
x hops
Sculpt x 3
{Do each TRISET Three times before moving on to the next set
Cable Chest Fly x 10
Facepulls x 10
Laydown Push ups x 10
Burnout
Body weight dips x 100
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}
Curtsy Lung w. lateral raise
Banded weighted Sit to squat jump
Single Leg Dead Lift (left)
Single Leg Dead Lift (right)
Cardio Burst
Do each move for 1 minute each
Kettle Bell Swing
Build
{Increase Weight as reps decrease}
Barbell Hip Thrust 15/12/10/8
Barbell Dead Lift 15/12/10/8
Cardio Burst
Do each move for 1 minute each
Kettle Bell Swing
Sculpt x 3
This is considered a TRI-SET - Do each exercise back to back and repeat
Leg Extensions x 10
Hamstring Curls x 10
Single Leg Press x 10
BURNOUT
Banded Jump Squats 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.
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!
45 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 Ultimate Burpees
20 Jump Lunges (total)
Pair # 2 - 6 minutes
10 Static Bear Crawl opposite extension
10 Burpee Lateral Jump
Pair # 3 - 6 minutes
10 Push Up to side extension
10 banded hell tap jump squats
Pair # 4 - 6 minutes
10 x hops
20 dead ball slams
BUrnout
50 half burpee cross punch
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.
Burpee Dead Ball Slam x 10
Alternating Toe Taps to sumo squat x 20
Lateral Raise to closure x 10
Tuck Jumps x 20
Kettle Bell Full extension x 10
Jump Lunges with Deadball slam x 20 (total)
Plank walk outs x 10
45 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}
Alternating Front Raise
Alternating Cross Body Bicep Curls
Man Makers w. push up
Burpee w. 180 degree jump
Build
{Increase Weight as reps decrease}
Negative bicep Curl 15/12/10/8 (ea)
Seated Cable Row 15/12/10/8
Single Straight Arm Cable Pull Down 15/12/10/8
Sculpt x 3
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 2 more times
Dumb Bell Curl to overhead press x 10
Bar Bell Reverse Grip half curl press x 10
Pull up x 10
Burnout
Inverted Row - 1 minute
Cable Bicep Curl (overhand) - 1 minute
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}
Banded Grab Walk
Banded Jump Squat
Sumo Squat
Kettle Bell Swing
Build
Hex bar Dead Lifts 15/12/10/8
Cable Goblet Squats 15/12/10/8
Dumb Bell Dead Lifts 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
Leg Press (wide foot placement) x 10
Leg Press (Feet Together) x 10
x hops x 10
Burnout
Weighted Lunges 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
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 Commandos
Pair # 2
12 Arnold Press
20 Weighted bent leg sit up
Pair # 3
10 Squat with upright row (ea)
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