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
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Arm Circles x 20 reps
Dead Ball Slams x 15 reps
Super Set 2
High to low push up x 8 reps per level
Jump Rope x 50 reps
Build
{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}
Incline Chest Press 8/10/12/15
Machine Chest Fly 8/10/12/15
Single Arm Tricep Push Down 8/10/12/15
Tricep Push up 12/12/12/12
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Chest Fly x 12 reps
Skull Crusher x 20
Decline push up x 12
Burnout - 4 rounds
{Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Double Pulse Tricep dip x 20 seconds
Arnold press x 20 seconds
Bicep Curl with Extension x 20 seconds
In and out shoulder press 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
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Banded Sumo Squat with overhead press x 15 reps
Jumping Jacks x 30 reps
Super Set 2
Banded Air squat x 15
Burpee Deadlift x 15
Build
{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}
Barbell Hip Thrust 8/10/12/15 (optional: banded)
Single Leg Dead lift 8/10/12/15 (ea)
Single Leg Push Down 8/10/12/15 (ea)
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Hamstring Curl x 12 reps
Goblet Squat x 12 reps
Static Bear Crawl with glute kick back x 10 reps (ea)
BURNOUT
Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Jump lunge x 20 seconds
Sumo Squat x 20 seconds
Sprawl x 20 seconds
Wall Sit 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
Activation
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Side Bend Crunch x 12 (ea)
Russian V Up x 20 (total)
Super Set 2
180 Degree jump squat with burpee x 10
Weighted Single Leg Split Crunch x 10 (ea)
SPRINTS
Sprint of 30 seconds and rest for 30 seconds - Repeat for 8 minutes total
(may use elliptical, stairmaster, incline on treadmill, bike, burpees, mountain climbers, battle ropes - its your workout make it fun!)
Burnout
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Straight leg bicycle crunch x 60 (total)
x hops x 10
Super Set 2
Burpee with low curl x 10
commandos x 20 (total)
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)
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
7 minute AMRAPS
AMRAP is an acronym that stands for “As Many Rounds As Possible”. You will do each circuit for 7 minutes - do as many rounds as your can! Rest 1 minute in between circuits!
You will want to go as hard as you can for the entire 7 minutes!
ABS
Straight leg raise w/ hip lift x 12
Plank Jacks x 20
Plank x 1 minute
Bicycles x 20 (ea)
LEGS
Walking Lunge with twist x 10 (ea)
Broad Jump Burpee x 15
In and out x 20
Single Leg Glute Bridge x 8 (ea)
ARMS
Manmaker x 6 (ea)
Plyo Push up x 12
Curl and press x 12
Mountain Climber x 20 (ea)
ABS
Elevated sit up with a twist x 15
X plank x 10 (ea)
Moguls x 10 (ea)
Toe tap x 20
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
(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
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Band pull aparts x 12 reps
Mountain Climber on steroids x 20
Super Set 2
Burpee with med ball toss x 15
Build
{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}
Seated V bar Row 8/10/12/15 (optional: banded)
Alternating lat pull down 8/10/12/15 (ea)
Preacher Curl 8/10/12/15 (ea)
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Barbell bent over row x 12 reps
Negative Bicep Curl x 12 reps
Single Arm Row x 10 reps (ea)
BURNOUT
Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Seated Row x 20 seconds
Wide Push up x 20 seconds
in and out bicep curls x 20 seconds
Bicep Curl with twist 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
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Alternating Lunge with twist x 10 (don’t walk)
Sprawl x 10
Super Set 2
Banded glute kick back x 10 (ea)
Jump Squat x 20
Build
{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}
Barbell Bulgarian Split Squat 8/10/12/15 (ea)
Barbell Front Squat 8/10/12/15
Dead Lift 8/10/12/15
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Elevated Reverse Lunge x 12 reps (ea)
Deficit sumo squat x 12 reps
burpee to tuck jump x 10
BURNOUT
Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times
Double Pulse Squat x 20 seconds (omit jump)
Banded Frog Hip Thrust x 20 seconds
In and out sumo squats x 20 seconds
Banded Hip thrust 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