Week 2 Push-up Challenge
Do this Push-up Challenge Each day this week (doesn’t have to be a specific time, get it in when you can! Watching tv is great!)
Push-up x 10
Tricep Push-Up x 10
In and out Push-up x 10 (modified)
Alternating Push-Up x 10
Jumping Jack x 100
Wide push-up x 10
Plyo push-up x 10
Tricep Push-ups x 10
Commando w/push-up x 10 (modified)
Repeat 1-2 more times
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
FITT 2 CUT additional cardio is advanced and extra, if you don’t have time, don’t do the cardio!!
Activation x 7 minutes
{Do this sequence as many times as possible for the entire 7 minutes}
Squat & Press x 12
Alternating Push-ups x 12 (total)
Squat with extension x 12
Jumping Jack x 100
Build
{Increase weight as reps decrease}
Seated Dumbbell Arnold Press 15/12/10
Dumbbell Chest Pull Over 15/12/10
Single Arm Tricep Kick Back 15/12/10 (ea)
Lateral Raise 15/12/10
FITT 2 CUT: Add 2 minutes of cardio after BUILD (jog, stairmaster, treadmill, jump rope, YOUR CHOICE)
Sculpt x 2
{Do each pair twice before moving on to the next set}
Front Raise x 20 (use dumbbells or cables)
Resistance Band Chest Fly x 20
FITT 2 CUT: Add 2 minutes of cardio before BUILD (jog, stairmaster, treadmill, jump rope, YOUR CHOICE)
High to Low Push up x 12
Sit to Squat with Shoulder Press x 20
FITT 2 CUT: Do 2 mins cardio between each superset (ie. sculpt 1, cardio, sculpt 1, cardio, sculpt 2, cardio, sculpt 2, cardio)
Burnout x 7 minutes
{Do this sequence as many times as possible for the entire 7 minutes}
Squat & Press x 12
Alternating Push-ups x 12 (total)
Squat with extension x 12
Jumping Jack x 100
FITT 2 CUT: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”) + Push-up Challenge
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
AMRAP Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Banded air squats x 20
banded frog thrust x 20
reverse lunge to curtsy lunge x 10 (ea)
In and Out plank jack x 20 (advanced: try banded)
Build
{Increase Weight as reps decrease}
Pistol Squat 15/12/10
Bulgarian Split Squat 15/12/10
Cannon Ball Squat 15/12/10
Sumo Squat 15/12/10
FITT 2 CUT: 2 minutes cardio of choice after Build (jump rope, stair master, bike, jumping jacks, high knees)
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Weighted Jump Squat x 20 (total) (advanced option: add band)
Squat Pulse x 12 (try banded)
FITT 2 CUT: 2 minutes cardio of choice before next circuit (jump rope, stair master, bike, jumping jacks, high knees)
In and Out Jump Squat x 20 (smith machine - Try banded)
Cannon Ball Squat Pulse x 20 (banded)
FITT 2 CUT: 2 minutes cardio of choice after circuit (jump rope, stair master, bike, jumping jacks, high knees)
BURNOUT
Push-up Challenge
STRETCH
Wednesday
LOW CARB DAY + SPRINTS
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
Advanced: Optional 24 hour fast
This is recommended for anyone that has gone through at least one round of the FAST Track To Fit.
You will begin the 24 hour fast after your last meal on TUESDAY and break your fast 24 hours later on Wednesday
Drink a lot of water (electrolyte water is my favorite), herbal teas (four sigmatic), black coffee (no creamer), BCAAs, and bone broth.
Break your fast with a low carb high protein smoothie and do not worry about tracking macros
On Thursday, break your fast when you are hungry and resume with regular program recommendations.
(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
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 x 7 minutes
Push-Up Challenge
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
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!!
Jump rope x 1 minute
Bicycle Crunch x 40
V- ups x 20
Light Weight Burpee with low Curl x 20
Mountain Climbers x 40
Ultimate Burpee x 10
Jump Lungs x 20
Butt Kicks x 40
30 minutes of LISS + Push-Up Challenge
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 x 7 minutes
{Do as many rounds as possible for 7 minutes}
Squat w single arm extension x 12
Commandos w/ push up x 12
Jumping Jacks x 50
Build
{Increase Weight as reps decrease}
Negative Bicep Curl 15/12/10
Single arm reverse fly w/ row 15/12/10 (ea)
In and Out Bicep Curl 15/12/10 (ea)
Single, Single, Double Row 15/12/10
*FITT 2 CUT: 2 mins of cardio after BUILD set (Jog, stair master, jump rope, jumping jacks, burpees, high knees)*
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Bent Over Fly to Front Fly x 16
Burpee x 16
*FITT 2 CUT: 2 mins of cardio Between each Sculpt set (Jog, stair master, jump rope, jumping jacks, burpees, high knees)*
Isolated Dumb Bell Curl x 16 (ea)
Burpee with extension x 16
FITT 2 CUT: 2 mins of cardio Between each Sculpt set (Jog, stair master, jump rope, jumping jacks, burpees, high knees)
Burnout x 1 round
Squat w single arm extension x 12
Commandos w/ push up x 12
Jumping Jacks x 50
FITT 2 CUT: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”) + Push-Up Challenge
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 x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Sprawl x 20 (try banded)
Broad Jump x 12
Single Leg Hip Thrust x 10 (ea)
Build
Elevated Toes with Dumb Bell Dead lift 15/12/10
Squat 15/12/10
Single Leg Dead Lift 15/12/10
Leg extensions 15/12/10
FITT 2 CUT: 2 mins of cardio after BUILD (Jog, stair master, jump rope, jumping jacks, burpees, high knees) after build circuit
Sculpt x 2
{Do each pair twice before moving on}
banded X hop x 20
Reverse Lunge to curtsy lunge x 12 (ea)
FITT 2 CUT: 2 mins of cardio (Jog, stair master, jump rope, jumping jacks, burpees, high knees) in between sculpt circuits
Bulgarian Split Jump x 12 (ea)
Wall sit x 1 minute
FITT 2 CUT: 2 mins of cardio (Jog, stair master, jump rope, jumping jacks, burpees, high knees) in between sculpt circuits
Burnout
Push-Up Challenge
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
Push-Up CHALLENGE
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