Daily Ab Challenge
Do each move back to back with minimal rest
Bicycle Knee Up 20/20/20/20
Bent Leg Jack Knife 20/20/20/20
Push up w. toe touch 20/20/20/20
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
Workout Time: 41 minutes (with cardio - 76 minutes)
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
High Knees with Weight overhead
Single Arm Shoulder Push Press
Build
{Increase weight as reps decrease}
Chest Busters 15/12/10/8
Skull Crushers 15/12/10/8
Single Arm Static Chest Fly 15/12/10/8 (ea)
Cardio Burst
Do each move for 1 minute each
High Knees with Weight overhead
Single Arm Shoulder Push Press
Sculpt x 3
{Do each exercise back to back with minimal rest}
Tricep Dip alternating leg raise x 20 (total)
Around the worlds x 20
Reverse fly with row x 10 (ea)
Burnout
{Do each move for 1 minute}
ADVANCED FITT 2 CUT - optional: 35 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}
Glute Kick Back (advanced: banded) (25 sec each side)
banded lateral leg raise (25 sec each)
Cardio Burst
Weighted Bench Hop Over 1 minute
Build
{Increase Weight as reps decrease}
Sumo Dead Lift 15/12/10/8 (use dumbbells)
Elevated Reverse Lunge 15/12/10/8
Single Leg Dead LIft 15/12/10/8
Cardio Burst
Weighted Bench Hop Over 1 minute
Sculpt x 3
{Do each exercise with minimal rest back to back - repeat for a total of 3 times}
In and out sumo squat x 20
Curtsey lunge overhead press x 20 (total)
Scissor Hops x 20
BURNOUT
Cannon Ball Pulses x 100
STRETCH
Day 3
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
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.
35 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)
Day 4
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 25 minutes!
This is NEW for most of you! but similar to how we do our typical activate and burnout rounds!!
5 jumping jacks + 5 high knees x 10
Bench jumps x 20
Plyo Push-ups x 10
x hops x 20
Sprawl x 20
Medicine Ball Toss x 20
Alternating Push up x 10 (total)
Skate Lunges x 20 (total)
Burpee with low bicep curl x 20
35 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}
Cardio Burst
Burpee with push up 1 minute
Build
{Increase Weight as reps decrease}
Dumbbell Pull Over 15/12/10/8
Bent Over Reverse fly 15/12/10/8
Wide Bicep Curl 15/12/10/8
Cardio Burst
Burpee with push up 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
Single Arm Standing Reverse Fly x 12 (per side)
Manmakers x 12 (ea)
Bicep Curl with 90 degree rotation x 12
Burnout
Lateral Bear Crawl 1 minute
Band pull apart 1 minute
Advanced Optional FITT 2 CUT: 35 Minutes of LISS cardio
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}
Banded Clam (25 sec each side)
Build
Sumo Squat 15/12/10/8
Reverse lunge to step up 15/12/10/8
Hip Thrust 15/12/10 (optional: add bands)
Sculpt x 3
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 2 more times
close stance squat x 20
KB Swing x 20 (use dumbbell if you don’t have a KB)
banded/weighted jump squat x 20
Burnout
Plie Squat pulses x 100 (advanced: add band)
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
OPTIONAL: Shoulders and Abs
AMRAP
AMRAP is an acronym that means AS MANY ROUNDS AS POSSIBLE. For this cardio conditioning workout you will but doing as man round as you can in 20 minutes.
Shoulder Press x 20
Shoulder Taps x 20
Upright row x 20
High V Reverse Fly x 20
Lateral to front extension x 20
Half burpee x 20
Jumping Jack x 20
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