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
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
Do each pair of exercises as many rounds as possible in 4 minutes - You will do each superset for 4 minutes before moving to the next superset.
Superset 1
Arm Circles x 20
Lay down Burpee x 15
Superset 2
Push Up to Side Plank (add push up) x 10 (each)
Wide Mountain Climber x 20 (total)
BUILD x 3 rounds
Do each exercise for 40 seconds, rest 10 seconds in between
Sculpt
Do each group of exercises 4 times before moving onto the next pair
Superset 1
Chest Fly x 12
Tricep Push up x 12
Superset 2
Alternating Chest Fly x 10 (ea side)
Tricep Dip x 12
EMOM Burnout - 3 rounds
Set your interval timer for 60 sec. intervals. Do the prescribed number of reps within the minute. If you finish before the timer goes off, rest. If you do not finish, move onto the next exercise
Incline Push Up x 15
Skull Crusher x 15
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
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 4 minutes
Do each pair of exercises as many rounds as possible in 4 minutes - You will do each superset for 4 minutes before moving to the next superset.
Superset 1
banded clam x 10 (each side)
In and out x 20
Superset 2
Banded elevated glute bridge x 24
Jump squat x 15
BUILD x 3 rounds
Do each exercise for 40 seconds, rest 10 seconds in between
Bulgarian Split Squat (20 secs each side)
Sculpt
Do each group of exercises 4 times before moving onto the next pair
Superset 1
Heavy Deadlift x 12
Weighted step up x 10 (each)
Superset 2
Heavy Goblet squat x 12
Glute Bridge x 12
EMOM Burnout - 3 rounds
Set your interval timer for 60 sec. intervals. Do the prescribed number of reps within the minute. If you finish before the timer goes off, rest. If you do not finish, move onto the next exercise
Double Pulse squat x 20
Banded crab walk x 20 (total) advanced: add band
sumo jump squat x 10
STRETCH
Wednesday
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.
Sprints + Abs
Set your interval timer for 30 seconds of work and 30 seconds of rest… you will sprint for 30 seconds and rest for 30 seconds. Repeat for a total of 12 minutes
28 minute EMOM ABS
EMOM: Every Minute On the Minute - Set your interval time for 60 seconds. Do the prescribed number of reps for each exercise within the minute. If you finish the reps before the timer goes off… this is your REST.
Repeat for 4 rounds
2 push up + 4 mountain Climbers x 10
x Plank x 10 (each)
Ab Bicycle x 40 (total)
Russian Twist w. extension x 20
Plank x 45 seconds
Oblique Crunch x 15 (each)
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
FULL BODY Pyramid HIIT
Do as 1 GIANT circuit. Repeat Circuit 4 times, increase the reps each round.
Weighted Burpee x 12, 18, 24, 30
Lay down Push up x 12, 18, 24, 30
Tricep Dips x 12, 18, 24, 30
Wide Mountain Climbers x 12, 18, 24, 30 (each side)
Elevated Sit up with a twist x 12, 28, 24, 30 (total)
Jump Lunge x 12, 28, 24, 30 (total)
In and out jump squat x 12, 14, 16, 18 (in and out counts as 1)
Rest x 1 minute, 1 min, 1 min, 1 min
Optional: 20 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
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 4 minutes
Do each pair of exercises as many rounds as possible in 4 minutes - You will do each superset for 4 minutes before moving to the next superset.
Superset 1
Inch worm push up x 12
Jumping Jacks x 40
Superset 2
Wide Bicep Curl x 15
Concentration Curl x 10 (ea)
BUILD x 3 rounds
Do each exercise for 40 seconds, rest 10 seconds in between
Sculpt
Do each group of exercises 4 times before moving onto the next pair
Superset 1
Plank pull through x 20 (total)
Cross body curl x 20 (total)
Superset 2
Commandos x 30
EMOM Burnout - 3 rounds
Set your interval timer for 60 sec. intervals. Do the prescribed number of reps within the minute. If you finish before the timer goes off, rest. If you do not finish, move onto the next exercise
Band Pull aparts x 20
Manmaker x 20 (total)
Ultimate burpee x 10
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
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
Broad Jump Burpee x 15
Walking Lunge x 12
Jump lunge to jump squat x 20 (count the pair as 1 rep)
Squat and Press x 20
AMRAP Build x 7 minutes
Scissor Hops x 15
Elevated Reverse Lunge knee up x 12 (each)
Weighted Jump Lunge x 8 (each)
Plank Jacks x 30
AMRAP Sculpt x 7 minutes
Broad Jump Burpee x 15
Walking Lunge x 12
Jump lunge to jump squat x 20 (count the pair as 1 rep)
Squat and Press x 20
AMRAP burnout x 7 minutes
Scissor Hops x 15
Elevated Reverse Lunge knee up x 12 (each)
Weighted Jump Lunge x 8 (each)
Plank Jacks x 30
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