DAILY FITT in 5 Challenge
Do Each exercise in this circuit for one minute (do as many rounds as you would like
Weighted Walking Lunge with twist
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
FITT 2 CUT additional cardio is advanced and extra, if you don’t have time, don’t do the cardio!!
Activation
Do each exercise for 50 seconds, rest 10 seconds in between each exercises - Repeat 3 times
Cardio Burst
Do each move for 1 minute each
Build
{Increase weight as reps decrease}
Reverse Lunge with Single arm overhead press 15/12/10/8 (ea)
Twist Chest Press 15/12/10/8
Arnold Press 15/12/10/8
Cardio Burst
Do each move for 1 minute each
Sculpt x 3
{Do each exercise back to back with minimal rest}
Deadlift to Row x 15
Incline Push ups x 15
Shoulder taps x 30
Burnout
Lateral Raise x 100
ADVANCED FITT 2 CUT - optional: 40 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
{Do each move for 50 seconds, rest 10 seconds - repeat 3 times}
Bulgarian Split Jump (25 secs each)
Alternating reverse curtsy lunge with curl
Cardio Burst
Heel tap Jump Squat x 1 minute
Build
{Increase Weight as reps decrease}
Sumo Squat 15/12/10/8
Sumo dead Lift 15/12/10/8
Single Leg Hip Thrust 15/12/10 (ea)
Cardio Burst
Heel tap Jump Squat x 1 minute
Sculpt x 3
{Do each exercise with minimal rest back to back - repeat for a total of 3 times}
Rainbow Lunge x 20 (total)
In and Out Squats x 10 (smith machine)
Static Lunge x 10 (ea)
BURNOUT
Cursty Lunge with squat x 100
STRETCH
DAY 3
LOW CARB DAY + AMRAP SUPERSETS
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.
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!
40 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
5 pull ups (assisted is fine)
Pair # 2 - 6 minutes
Pair # 3 - 6 minutes
10 Commando with Push up (modification HERE)
Pair # 4 - 6 minutes
BUrnout - To Failure
DAY 4
LOW CARB DAY + Tabata
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
TABATA
Each “round” in The FITT Cycle Tabata workout lasts only four minutes. You will start with round 1, and do each exercise for 20 seconds, and rest for 10 seconds, consecutively for 4 minutes. You should do each exercise a total of 4 times. Then move onto the next round.
Currently, This is my favorite Tabata timer
Round 1: Legs
Round 2: Upper Body
Round 3: Core
Round 4: Full Body
Round 5: Glutes
Reverse Lunge with hop (left)
Reverse Lunge with hop (right)
40 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}
alternating plank pull through
Cardio Burst
2 push ups with 4 mtn climbers x 1 minutes
Build
{Increase Weight as reps decrease}
Underhand Wide Bicep Curl 15/12/10/8
Bent Over Single Arm Row 15/12/10/8 (ea)
Cross Body Bicep curl 15/12/10/8 (ea)
Cardio Burst
2 push ups with 4 mtn climbers x 1 minutes
Sculpt x 3
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 2 more times
Plank Walkout with push up x 12 reps
Manmaker with pushup x 12 reps (total)
Bent over row x 12 reps
Burnout
Alternating Lat Pull Down x 100
Advanced Optional: 40 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}
Weighted in and out jump squats
Cardio Burst
Star Jump x 1 minute
Build
Cannon Ball Squat 15/12/10/8
Leg Press 15/12/10/8
Barbell Squat 15/12/10/8
Cardio Burst
Star Jump x 1 minute
Sculpt x 3
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 2 more times
Squat pulses x 20
Low Sit to squat jump x 20 (banded)
Cable Glute Kick Back x 20 (total)
Burnout
Jump lunges x 100
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
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