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
Do each exercise for 50 seconds, rest 10 seconds in between each exercises - Repeat 4 times
Lateral Arm Walk (25 sec each way)
Jumping Jacks
Build
{Increase weight as reps decrease}
Dumbbell Chest Press 15/12/10/8
Chest Fly 15/12/10/8
Tricep Kick Back 15/12/10/8
Sculpt x 3
{Do each pair THREE times before moving on to the next set}
Isolated Chest Fly x 10
Plank walk out with push up x 10
Overhead Tricep extension x 10
Tricep Dips x 10
Burnout
Do each move for 1 minute
Jumping Jacks
Advanced Option: 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
Activation
{Do each move for 50 seconds, rest 10 seconds - repeat 4 times}
Banded Crab walk (modify: take away the band)
Box Jump (can use chair or bench)
Build
{Increase Weight as reps decrease}
Sumo Dead Lift 15/12/10/8
Sumo Squat 15/12/10/8
Dumb Bell Hip Thrust 15/12/10/8
Sculpt x 3
This is considered a TRI-SET - Do each exercise back to back and repeat
Single Leg Hip Thrust x 10
Bulgarian Squat x 10
Side to Side Bench Hops x 20
BURNOUT
Do each move for one minute
Banded Glute kick back (30 sec each) to modify do without band
Banded squat pulses (modify - do without band)
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 FITT Cycle.
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 4
Standing Oblique Crunch x 20 (each side)
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
EMOM
EMOM is a common acronym that stands for Every Minute On The Minute. You will 5 rounds as possible of the below prescribed exercises in 35 minutes!
This is NEW for most of you! Every NEW minute move onto the next move, if you finish before 1 minute, use the rest of the time to REST, start the next move at the beginning of the new minute.
Jump rope x 40 seconds
Plank jacks x 40
Jump Rope x 40 Seconds
Jump Rope x 40 sec
V ups x 20
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
{Do each exercise for 50 seconds, rest 10 seconds, do next exercise - repeat 4 times}
Build
{Increase Weight as reps decrease}
Wide Push Ups 15/12/10/8
Bent Over Dumbbell Row 15/12/10/8
Preacher Curl 15/12/10/8
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Alternating bicep Curl x 10 (ea)
push up x 10
Bicep curl with front raise x 10
Burnout
Do Each Move for 1 minute
Neutral Grip to Reverse Grip Row
Advanced Option: 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
{Do each move for 50 seconds, rest for 10 seconds, move onto the next exercise - Repeat 4 times}
Banded Glute Kick back (25 seconds each)
Jumping Jacks
Build
Sumo Squat with over head press 15/12/10/8
Dumb Bell Hip Thrust 15/12/10/8
Leg Extension 15/12/10/8
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Goblet Squat x 10
Jump Lunge x 20 (total)
Straight Leg Dead Lift x 10
Burnout
Do each move for 1 minute
Jump Rope x 60 sec
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