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 exercise for 50 seconds, rest 10 seconds in between each exercises - Repeat 4 times
Build
{Increase weight as reps decrease}
Single arm seated shoulder press 15/12/10/8 (ea)
tricep push-down 15/12/10/8 (ea)
Cable Chest Flyes 15/12/10/8
Sculpt x 4
{Do each TRISET FOUR times before moving on to the next set
Bosu pushups 15
Chest Flyes 15
Burnout
Do each move for 1 minute
Advanced Option: 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
Activation
{Do each move for 50 seconds, rest 10 seconds - repeat 4 times}
Reverse lunge with Knee up hop
Jump rope x 100
Build
{Increase Weight as reps decrease}
Sumo Squat with deficit 15/12/10/8
Wide leg sumo squat; smith machine 15/12/10/8
Single Leg Push down 15/12/10/8 (ea)
Sculpt x 3
This is considered a TRI-SET - Do each exercise back to back and repeat
Bulgarian split jump x 10 (ea)
Cannon Ball squat x 15
Hopovers x 20
BURNOUT
Banded Hip Thrusts x 100
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.
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
AMRAP SUPERSETS
AMRAP is an acronym that means AS MANY ROUNDS AS POSSIBLE. For this cardio conditioning workout you will be doing 6 minute pairs. Get through as many rounds of each pair in 6 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)
Pair # 1 - 6 minutes
5 pull ups (assisted is fine)
Pair # 2 - 6 minutes
Pair # 3 - 6 minutes
10 sumo jump squat to upright row
Pair # 4 - 6 minutes
BUrnout - To Failure
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.
High Knees with overhead weight x 50
Plank and Drag x 10 (ea)
Dead Ball Slam x 20
Ab Bikes x 20
Reverse Lunge to DB Press x 10 (ea)
Burpee w. push up x 10
Russian twist x 30
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
{Do each exercise for 50 seconds, rest 10 seconds, do next exercise - repeat 4 times}
commando with push up (for modified click here)
single arm row (25 secs ea)
Build
{Increase Weight as reps decrease}
V bar seated row 15/12/10/8
Alternating Bicep Curl 15/12/10/8
Lat pull down (wide grip) 15/12/10/8
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
in and out pushups 12 reps
Superman 12 reps
Concentration Curls 12 reps (ea)
Burnout
Pull ups - to failure
Alternating Bicep Curl - to failure
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 for 10 seconds, move onto the next exercise - Repeat 4 times}
Build
Pulse lunges 15/12/10/8
Leg extension 15/12/10
Hamstring Curl 15/12/10/8
Sculpt x 4
This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times
Barbell reverse Lunges x 10 (ea)
Barbell Romanian Dead Lift x 10
Leg extension x 10
Burnout
Leg press x 100 or to failure
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
OPTIONAL: Shoulders and Abs
AMRAP SUPERSETS
AMRAP is an acronym that means AS MANY ROUNDS AS POSSIBLE. For this cardio conditioning workout you will but doing 6 minutes pairs. Get through as many rounds of each pair in 6 minutes!
Pair # 1
10 Commandos
Pair # 2
12 Arnold Press
20 Weighted bent leg sit up
Pair # 3
10 Squat with upright row (ea)
Pair # 4
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