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 move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times
High V reverse Fly x 50 seconds
Plank Push Through x 50 seconds
Seated Arnold Press x 50 seconds
Burpee w Overhead Press x 50 seconds
Build
{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 4 rounds}
Chest supported shoulder press 12/12/12/12 (If no bench, do regular should press)
Isolated Chest Fly 12/12/12/12
Overhead Tricep Extension 12/12/12/12
Skull Crusher 12/12/12/12
Sculpt x 3
{Do each pair three times before moving on to the next set}
Decline Push up x 15
Squat with overhead weight x 12
Incline push up x 12
Arnold Press x 20
Burnout - 4 rounds
{Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Jump Squat Upright Row x 20 seconds
Tricep push up x 20 seconds
Plate Press x 20 seconds
Decline Mountain Climber x 20 seconds
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}
Single Leg Dead Lift x 15 (ea)
Elevated banded Clam x 10 (ea)
Scissor Hops x 20
Build
{Increase Weight as reps decrease}
Bulgarian dead Lift 15/12/10 (ea)
Elevated Curtsey Lunge 15/12/10 (ea)
GoodMornings 15/12/10
Sumo Squat w. Deficit 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Jump Squat x 20
Deadlift x 20 (total)
Hip Thrust x 20 (optional: band)
Banded Glute Kick Back x 20 (total)
BURNOUT
Do 1 Round
Single Leg Dead Lift x 15 (ea)
Elevated banded Clam x 10 (ea)
Scissor Hops 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 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
Do as many round as possible for 7 minutes!
Elevated Crunch with a twist x 20
Mountain Climber with a twist x 20
Ab Vacuum 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.
Pushup + 4 Mountain Climbers x 10
Jump Squat w. single arm upright row x 10 (total)
180 degree Burpees x 10
alternating curtsey lunge to press x 16
Wall Sit with car driver x 50 sec
Medicine Ball Toss 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}
Man Makers x 8 (ea)
Concentration Curls x 12 (ea)
Single Arm Row x 10 (ea)
Burpee with Low Curl x 10
Build
{Increase Weight as reps decrease}
Wide Grip Row 15/12/10
Straight Arm Lat Pull Down 15/12/10 (ea)
High Cable Curl 15/12/10
Isolated Dumb Bell Curl 15/12/10 (ea)
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
FacePulls x 15
Wide Dumb Bell Curls x 15
Push Ups x 20
Pull Up x 10 (assisted is fine)
Burnout x 1 round
Man Makers x 8 (ea)
Concentration Curls x 12 (ea)
Single Arm Row x 10 (ea)
Burpee with Low Curl x 10
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 x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Cannon Ball Squat x 15
Hinge x 10
Skaters x 20
Jump Rope x 60 sec
Build
Hack Squat 15/12/10
Leg Press 15/12/10
Single Leg push Down 15/12/10 (ea)
Calve Raises (on leg press machine) 15/12/10
2 mins of Jumping Jacks after BUILD
Sculpt x 2
{Do each pair twice before moving on}
weighted Hyperextensions x 20
KB Swing x 20
Single Leg Kettle Bell Raise x 10 (ea)
Double Pulse Jump Squat x 16
Burnout
Cannon Ball Squat x 15
Hinge x 10
Skaters x 20
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
BOOTY CHALLENGE
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