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
Isolated Chest Fly 12/12/12/12 (ea)
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 12
Squat with overhead weight x 12
Incline push up x 12
Arnold Press x 12
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
Svend 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
Activation
Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times
Banded Clam x 50 seconds
Bench Jump x 50 seconds
Banded Glute Bridge x 50 seconds
Jump Rope x 50 seconds
Build
{Finish all sets for each move before moving to the next move, rest 30 seconds in between sets}
Barbell Deadlift 12/12/12/12
Laying Hamstring Curl 12/12/12/12
Cable Glute Kick Back 12/12/12/12
Sumo Squat w. Deficit 12/12/12/12
Sculpt x 3
{Do each exercise back to back with minimal rest}
Squat with over head press x 12
Barbell Hip Thrust x 10
Sumo Jump Squat x 15
BURNOUT
Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Banded Sit to Jump Squat x20 seconds
Single Leg Dead Lift x 20 seconds (alternate each round)
Elevated banded Clam x 20 seconds
Scissor Hops x 20 seconds
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.
10 MINUTE WARM UP OF YOUR CHOICE
10 MINUTE SPRINTS
30 second sprint followed by 30 second rest
10 MINUTE HIIT
*Do each move for 50 sec, rest for 10 seconds - repeat for 10 minutes*
Dead Ball Slam (or squat press if no ball)
REPEAT BELOW CIRCUIT 10 TIMES
10 push ups
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)
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
Activation
Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times
Lateral arm walk x 50 seconds
Burpee x 50 seconds
Bent over Reverse Fly x 50 seconds
Sprawl x 50 seconds
Build
{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}
straight arm push down 12/12/12/12
Single arm reverse fly 12/12/12/12 (ea)
Cable Bicep Curl (overhand) 12/12/12/12
Sculpt x 3
{Do each exercise back to back with minimal rest}
Bent Over Reverse Fly x 12
Bicep with reverse curl x 12
Bicep Curl with extension x 12
Burnout - 4 rounds
{Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Man Makers x 20 seconds
Concentration Curls x 20 seconds (alternating each round)
Single Arm Row x 20 seconds (alternating each round)
Burpee with Low Curl x 20 seconds
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 10 seconds before moving onto the next exercise. Repeat 3 times
banded clam x 50 seconds
burpee x 50 seconds
Banded air squat x 50 seconds
Kettlebell Swing x 50 seconds
Build
{perform each move for all sets before moving onto the next exercise, rest 30 seconds in between}
Hack Squat 12/12/12/12
Barbell Hip Thrust 12/12/12/12
Leg press 12/12/12/12
Calve Raises 12/12/12/12
Sculpt x 3
{Do each pair of exercises back to back three times before moving onto the next pair}
Heavy Barbell Dead Lift x 10
Squat with 3 second pause at the bottom x 10
Banded squat with lateral leg lift x 20 (total)
BURNOUT
Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Single Leg Dead Lift x 20 seconds (alternate each round)
Dumbbell Dead lift x 20 seconds
Reverse lunge to Curtsy lunge x 20 seconds (alternate each round)
Jump Rope x 20 seconds
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