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 x 7 minutes
{Do this sequence as many times as possible for the entire 7 minutes}
Wide push up x 15
Weighted Burpee w/ a press x 15
Tricep Pushup x 15
Car Drivers x 30
Build
{Increase weight as reps decrease}
Arnold Press 15/12/10
Seated Dumbbell Lateral Raise 15/12/10
Incline Dumbbell Chest Press 15/12/10
Alternating Incline Neutral Grip Chest Press 15/12/10
Sculpt x 2
{Do each pair twice before moving on to the next set}
Dumbbell Pull over x 15
Tricep dip x 12
Wide Plyo Push UP x 12
Advanced: 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}
Wide push up x 15
Weighted Burpee w/ a press x 15
Tricep Pushup x 15
Car Drivers x 30
Advanced Optional: 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
AMRAP Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Double Pulse Squat x 20
Banded Hip Thrust x 15
Squat with Med Ball Toss x 30 (Can use dumb bell with no toss)
Build
{Increase Weight as reps decrease}
Plie Squat 15/12/10
Hamstring curl 15/12/10
Weighted Hop Over 15/12/10
Curtsy Lunge 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Weighted Step up x 20 (total)
Bulgarian split jumps x 10 ea (try weighted for advanced)
Banded Barbell Squat x 15
Dead Lift x 15
Advanced: Do 2 mins cardio between each superset (ie. sculpt 1, cardio, sculpt 1, cardio, sculpt 2, cardio, sculpt 2, cardio)
AMRAP Burnout x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Plank x 1 minute
Bent Leg Sit UP x 15
Side plank x 30 secs each
bicycle x 40 (20 each leg)
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
STRETCHING
Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Ab Vacuums x 20
Russian Twists x 15
bent leg jack knife x 20
bent leg sit up x 20
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
{Do the below circuit as many rounds as possible in 7 minutes}
Ab Vacuums x 20
Russian Twists x 15
bent leg jack knife x 20
bent leg sit up x 20
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!!
Modified push up with alternate extension x 20
Weighted burpee with 4 mountain climbers x 20 (add weights)
Bench Hops x 40
burpee with 180 jump squat x 10
Cardio Toe Taps x 100
Sit to jump squat x 20
Russian Twist x 40
Double Push Up w/ Mountain climber x 10
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
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}
narrow in and out extension x 12
Burpee with push up x 12
Single arm lateral extension to double x 10
Single Arm upright row x 10 (ea)
Build
{Increase Weight as reps decrease}
Reverse to front fly 15/12/10
Single Arm Row 15/12/10 (ea)
Bicep Curl with static hold 15/12/10 (ea)
Bent over Reverse Fly 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Burpee to DB press x 10
Mountain Climbers x 100 reps
Plank with front raise x 10 reps (ea)
jumping jacks x 100
Advanced: 2 mins of cardio Between each Sculpt set (Jog, stair master, jump rope, jumping jacks, burpees, high knees)
Burnout x 1 round
narrow in and out extension x 12
Burpee with push up x 12
Single arm lateral extension to double x 10
Single Arm upright row x 10 (ea)
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
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}
Burpee with 180 hop x 15
Banded squat with overhead weight x 20
Weighted Jump squat x 20
alternating reverse lunge with weight x 20 (total)
Build
Sumo Squat 15/12/10
Pistol Squat 15/12/10 (ea)
Weighted barbell step up 15/12/10 (ea)
Single Leg Dead Lift 15/12/10
Sculpt x 2
{Do each pair twice before moving on}
Squat pulses with band x 20
Jump lunges x 20
X hop x 16
wall sit x 30 sec
Advanced: 2 mins of cardio (Jog, stair master, jump rope, jumping jacks, burpees, high knees) in between sculpt circuits
Burnout x 1 time
{Do the below circuit one time}
Burpee with 180 hop x 15
Banded squat with overhead weight x 20
Weighted Jump squat x 20
alternating reverse lunge with weight x 20 (total)
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