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
Activation x 4
Drop the weight as you increase reps if you need to
Lateral Raise x 6, 8, 10, 12
Dumbbell Upright Row x 6, 8, 10, 12
Bicep curl with front raise x 6, 8, 10, 12 (ea)
Sculpt
Do each group of exercises 4 times before moving onto the next pair
Superset 1
Alternating Shoulder press x 8 (ea)
High V Raise x 12
Triset
Chest Fly x 12
Chest Buster x 12
Bench Hops x 20
Superset 2
Single Arm Reverse Fly x 12 (ea)
Band pull aparts 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
Burpee w. push up x 15
Around the worlds x 20
car driver x 20
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
Activation x 4 rounds
Double Pulse Squat x 20
Banded Hip Thrust x 15
Squat with Med Ball Toss x 20 (Can use dumb bell with no toss)
Build
{Increase Weight as reps decrease}
Banded Sit Squat 15/12/10
Single Leg Dead Lift 15/12/10
Weighted Sumo Squat 15/12/10 (try banded)
Curtsy Lunge 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Pistol Squat x 20 (total)
Bulgarian split jumps x 10 ea (try weighted for advanced)
Banded Air Squat x 15
Dead Lift x 15
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
Plank x 45 seconds
V ups x 15
Side plank x 30 secs each
bicycle x 40 (20 each leg)
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.
28 minute EMOM + Abs
EMOM: Every minute on the minute. You will perform each exercise for the prescribed reps. If you get done before the minute us up, rest. If you are not done, move onto the next exercises.
Repeat for a total of 4 rounds
10 MINUTE WARM UP OF YOUR CHOICE
Wall sit with bicep curl (optional wall sit) x15
Scissor hops x 20
Plank with Reverse Fly x 10 each side
Arnold Press x 15
Jump Squat with SA upright row x 20 (total)
Rest
ABS x 4 rounds
X Plank x 40 secs
Russian twist with V Up x 40 secs
Straight Leg Bicycle Crunches x 40 secs
Moguls x 40 seconds
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
Pyramid HIIT
Do as 1 GIANT circuit. Repeat Circuit 4 times, increase the reps each round.
In and outs x 12, 18, 24, 30
Weighted Bent Leg Sit up x 12, 18, 24, 30
Bench hop over x 20, 26, 32, 38
Heel Tap Jump Squats x 12, 18, 24, 30
Manmaker x 12, 28, 24, 30
Shoulder taps x 30, 40, 50, 60
Jump Lunge burpee x 12, 14, 16, 18
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
Activation x 4 rounds
narrow in and out extension x 12
Burpee with push up x 10
Single arm lateral extension to double x 10
Single Arm upright row x 10 (ea)
Build
{Increase Weight as reps decrease}
Lay Down Push UPs 15/12/10
Neutral to Reverse Grip row 15/12/10
Bicep Curl with static hold 15/12/10 (ea)
Bent over Reverse Fly 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving onto the next set}
Burpee to DB press x 10
Mountain Climbers x 100 reps
Plank with front raise x 10 reps (ea)
jumping jacks x 100
AMRAP Burnout x 7 minutes
bicep curls x 20
Plyo Pushup x 15
laydown burpee x 15
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
Activation x 3 Rounds
Burpee with 180 hop x 15
Banded squat with overhead weight x 15
Weighted Jump squat x 15
alternating reverse lunge with weight x 20 (total)
Build
Increase weight as reps decrease
Sumo Jump Squat 15/12/10
Pistol Squat 15/12/10 (ea)
Weighted barbell step up 15/12/10 (ea)
Cannon Ball Squat 15/12/10
Sculpt x 2
{Do each pair twice before moving on}
Squat pulses with band x 20
Jump lunges x 20
X hop x 16
wall sit x 30 sec
EMOM Burnout x 12 minutes
Weighted Hop overs x 10 (ea)
Single Arm Squat and Press x 20 (10 each arm)
Tuck Jump x 12
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