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
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 3
Lay Down push up x 15
Squat press x 20
Build
Do each exercise for 40 secs, followed by the cardio burst for 40 secs - Repeat for a total of 3 times
*it will be easiest to Set your interval timer for 40 second intervals
You will do each exercise 3 times before moving onto the next exercise ie. alternating push up then jump rope, then alternating push up, then jump rope, and so on
Alternating Push Up/ Jump Rope
Alternating Incline Bench Press/ Burpee w. Push up
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Wall Sit, single single double x 15
Ultimate Burpee x 30 secs
Tricep Push UP x 15
Ultimate Burpee x 30 secs
Ultimate Burpee x 30 secs
Burnout
Inch Worm Push up x 1 minute
Tricep Kick Back 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
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 3
Banded Body Weight Hip Thrusts x 15
Build
Do each exercise for 40 secs, followed by the cardio burst for 40 secs - Repeat for a total of 3 times
*it will be easiest to Set your interval timer for 40 second intervals
You will do each exercise 3 times before moving onto the next exercise ie. banded barbell squat, then high knees, then banded barbell squat and high knees, and so on
Sit Squat to overhead press/ High Knees
Reverse Lunge and knee up/ Kettle Bell Swing
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Static Bear Crawl w glute kick back x 15 (ea leg - lift bottom leg 3 inches off ground for total thigh burn!)
Jumps squat upright row x 1 minute
Bulgarian Split Jump x 15 (ea)
Jumps squat upright row x 1 minute
Banded air squat x 15
Jumps squat upright row x 1 minute
BURNOUT
Single Leg Hip Thrust x 1 minute each leg
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
HIIT
Do each move for 30 seconds, rest 20 secs between moves
Repeat for each muscle group a total of 3 rounds before moving onto the next!
LEGS
ARMS
ABS
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)
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 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!
PAIR # 1 - 6 MINUTES
10 Squat to overhead press with twist
PAIR # 2 - 6 MINUTES
PAIR # 3 - 6 MINUTES
PAIR # 4 - 6 MINUTES
20 X Hops
BURNOUT
100 Bicycle Crunches
30 minutes of 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)
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
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
Arm Circles x 1 minute
In and out bicep curls x 1 minute
Build
*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*
Bicep Curl with 90 degree rotation 12/ Burpee Tuck Jump x 40 secs (to modify omit tuck jump)
Around the Worlds x 12 /Plank jacks x 40 secs
Concentration Curl 12 (ea)/ Jump rope x 40 secs
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Single, Single, Double Row x 12 reps
High Knee with overhead weight x 1 minute
High V Reverse Fly x 12 reps (ea)
High Knee with overhead weight x 1 minute
Manmakers x 12 reps
High Knee with overhead weight x 1 minute
Burnout
In and out Push ups x 15
FITT 2 CUT Advanced Optional: 30 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
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 40 seconds, resting 20 seconds in between - repeat a total of 2-3 times
Build
*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*
Bulgarian Split Squat 12 (ea)/ Jump rope x 1 minute
Dumbbell Hip Thrust 12/ High Knees x 1 minute
Glute Kick Back 12 (ea)/ Sumo Squat in and outs x 1 minute
Sculpt x 3
{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}
Reverse Lunge With Bicep Curl x 12 (ea)
Banded Air Squat x 1 minute
Double Pulse Walking Lunge x 12 (ea)
Banded Air Squat x 1 minute
Single Leg Kettle Bell Raise x 12 (ea)
Banded Air Squat x 1 minute
Burnout
Jump Lunges x 1 minute
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