DAILY FITT in 5 Challenge
{Do each move for 1 minute - complete 1-3 rounds}
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
Activation
Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times
Sumo Squat Overhead Press x 50 seconds
Weighted Jumping Jacks x 50 seconds
Alternating elevated Pushups x 50 seconds
Burpee x 50 seconds
Build
{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}
Dead Lift w. Upright Row 12/12/12
Single Arm Lateral Raise 12/12/12 (ea)
Upright Row 12/12/12
Around the worlds 12/12/12
Sculpt x 3
{Do each pair three times before moving on to the next set}
Tricep dip w. Leg raise x 12 (total)
Tricep Kick back x 15
Shoulder Press x 12
Push ups x 12
Burnout
Body Weight Dips x 1 minute
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 before moving onto the next exercise. Repeat 3 times
Sit to Jump Squat x 50 secs
Alternating Side lateral lunge x 50 secs
Burpee with 4 mountain climbers x 50 secs
Curtsy Lunge w. bicep curl x 50 secs
Build
{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}
Single Leg Hip Thrust 12/12/12 (ea)
Reverse Lunge with Knee Up 12/12/12 (ea)
Toe taps w/ sumo deadlift 12/12/12
Deadlift 12/12/12
Sculpt x 3
{Do each exercise back to back with minimal rest}
Pistol Squat x 12 (ea)
In and Out Squats x 10 (use smith machine for added difficulty)
Burnout
Barbell 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
Activation
Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times
Plank with rear delt fly x 50 seconds
Bent leg Jack Knife x 50 seconds
Burpee with push up x 50 seconds
Plank x crunch x 50 seconds
Sprint Intervals
Can be done outside, on the treadmill or elliptical, bicycle, peloton, stair master, jump rope, etc.
Sprint at MAXIMUM effort for 30 seconds. Then enjoy 30 seconds of recovery. Repeat for 20 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)
Burnout
FITT in 5
DAY 4
LOW CARB DAY + AMRAP
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
AMRAP
AMRAP is a common acronym that stands for As Many Round As Possible. You will do as many rounds as possible of the below prescribed exercises in 20 minutes!
This is NEW for most of you! but similar to how we do our typical activate and burnout rounds!!
Mountain Climbers x 50
commandos x 20
Bench jumps x 20
scissor jumps x 20
high knees with weight over head x 30
Side plank x 30 sec
other side plank x 30 sec
Squat jumps x 12
Bicycle Crunches x 30
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 move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times
Burpee to Dumbbell curl + press x 50 seconds
Car Drivers x 50 seconds
Chest supported Shoulder Press x 50 seconds
Preacher Curls x 50 seconds
Build
{Do each exercise for all 3 sets before moving onto the next exercise}
Wide Grip Lat pull down 12/12/12
overhead pull over 12/12/12
Bent over Reverse fly to front fly 12/12/12
Hammer Curls 12/12/12
Sculpt x 3
{Do each pair of exercises back to back three times before moving onto the next set}
Curtsy lunge with Curl x 20 total
Push ups x 15 reps
Single arm bent over row to fly x 12 reps (left)
Single arm bent over row to fly x 12 reps (right)
Burnout x 2
Ultimate burpee x 1 minute
STRETCH
DAY 6
HIGH CARB DAY + LEG DAY STRENGTH TRAINING
No Fasting today.
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 before moving onto the next exercise. Repeat 3 times
Heel Tap Jump Squats x 50 seconds
5 jumping jacks + 5 high knees x 50 seconds
x hop x 50 seconds
Wall Sit x 50 seconds
Build
{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}
Walking Lunges 12/12/12 (ea)
Single leg Dead Lift 12/12/12 (ea)
Curtsy Lunges 12/12/12 (ea) (omit curl)
Weighted Step ups 12/12/12 (ea)
Sculpt x 3
{Do each pair of exercises back to back three times before moving onto the next pair}
Banded Crab Walk with Weight x 20
Burpee x 20 total
Sit to squat jump x 20
Lateral lunges x 20 (total)
Burnout x 2
Dumbbell Deadlift x 1 minute *GO HEAVY
STRETCH
Day 7
LOW CARB + Active recovery Day
No Fasting today.
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