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}
Shoulder taps x 40
Curtsy lunge with curl press x 20
In and out push-ups x 10
lateral raise to front extension x 15
Build
{Increase weight as reps decrease}
Single Arm Press 15/12/10
Isolated Chest Fly 15/12/10 (ea)
Narrow Grip Chest Press 15/12/10
Tricep Kickback 15/12/10
Sculpt x 2
{Do each pair twice before moving on to the next set}
Burpee w/ push up x 12
Around the worlds x 20
Jump squat w/ single arm upright row x 12 (ea)
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}
Shoulder taps x 40
Curtsy lunge with curl press x 20
In and out push-ups x 10
lateral raise to front extension x 15
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}
elevated Reverse lunge x 10 (ea)
banded sit to jump squat x 20 (advanced: add band)
Squat w/ lateral leg raise x 20 (total)
Burpee w/ deadlift x 10
Build
{Increase Weight as reps decrease}
Good Mornings 15/12/10 use dumbbells
Weighted Sumo Deficit squats 15/12/10
Glute Kickbacks 15/12/10 (ea)
Barbell Hip Thrust 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Banded x hops x 20 (total) (advanced option: add band)
Deep Squat x 12 (try banded)
Plie Pulse squats x 20
Walking lunges x 20
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}
Russian twists x 40
Kneeling Side bends x 40
push up to toe touch x 20
V sit x 20
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}
Elevated mountain climbers x 40
weight toe taps x 20 (advanced: add weights)
Weighted alternating scissor crunch x 10 (ea)
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}
Elevated mountain climbers x 40
weight toe taps x 20 (advanced: add weights)
Weighted alternating scissor crunch x 10 (ea)
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!!
Jump squat w/ single upright row x 10 (ea)
Plank jacks x 40
commandos w. push up x 12
Sprawl x 20
High knees w/ overhead weight x 20
reverse lunge w. single arm DB press x 10 (ea)
star jumps x 20
weighted standing twist crunch x 20
plank to alternate toe touch 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 x 7 minutes
{Do as many rounds as possible for 7 minutes}
in and out w push up x 12
Ultimate burpee x 12
Curtsy lunge w/ bicep curl x 20 (total)
Upright Row x 16
Build
{Increase Weight as reps decrease}
Neutral to underhand row 15/12/10
Wide Bicep Curl 15/12/10
Straight arm lat pull down 15/12/10 (ea) (use resistance bands or dumbbells)
Half curl 90 degree rotation 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Push up x 16
Bicep curl x 16
Deadlift to Row x 16
Single Arm Lat pull down x 16 (ea)
Advanced: 2 mins of cardio Between each Sculpt set (Jog, stair master, jump rope, jumping jacks, burpees, high knees)
Burnout x 1 round
in and out w push up x 12
Ultimate burpee x 12
Curtsy lunge w/ bicep curl x 20 (total)
Upright Row x 16
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}
Banded in and out toe touches x 20
Banded Abductor x 20
banded clam x 10 (ea)
Banded lateral leg lift x 10 (ea)
Build
Static Lunge 15/12/10 (ea) (advanced: use weights)
Banded Barbell Sit squat 15/12/10
Deep Squat 15/12/10 (go past parallel)
Banded Bar Bell Reverse Lunge 15/12/10 (ea)
Sculpt x 2
{Do each pair twice before moving on}
Shoulders elevated Single Leg glute thrust x 12 (ea)
Reverse Lunge to curtsy lunge x 12 (ea)
weighted Bulgarian split squat x 12
Goblet deep squat x 15
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}
Banded in and out toe touches x 20
Banded Abductor x 20
banded clam x 10 (ea)
Banded lateral leg lift x 10 (ea)
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