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
Alternating Push Ups x 10 reps
Jumping Jacks x 40 reps
Super Set 2
Chest Fly x 15 Reps
Wide Mountain Climber x 24 Reps
Build
{Perform each exercise for 40 seconds, one after the other - Repeat for a total of 3 times}
Alternating Chest press (ok not to do inclined, if you have no bench do flat on the floor)
Sculpt x 4
{Do each exercise back to back with minimal rest, repeat for a total for 4 rounds}
Chest Fly x 12 reps
Tricep Overhead Extension x 12
Commandos x 16 total
Skull Crusher x 12
Burnout - 3 rounds
Incline push up x 1 minute
Tricep Kick Back x 1 minute
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 Glute Hyperextension x 15 reps
Super Set 2
Alternating Squat to banded Lateral Lift x 16 total
Sumo Jump Squat x 15
Build
{Perform each exercise for 40 seconds, one after the next for a total of 3 rounds}
Weighted Glute Bridge (add weights - band optional)
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Knee Up x 10 per side
Jump Lunge x 10 per side
Sumo Goblet Squat x 12 reps
Bench Jump x 12 reps
BURNOUT x 3 rounds
Elevated Banded Glute Bridge x 1 minute (add band)
Sumo In and Out Pulses x 1 minute
Curtsy Lunge to overhead press x 1 minute
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
Burpee x 10 reps
Plank x 30 seconds
Super Set 2
Mountain Climber x 40 Reps total
Bent Leg Jack Knife x 20 Reps
SPRINTS
Sprint of 30 seconds and rest for 30 seconds - Repeat for 10 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
Wide Mountain Climber x 24 total
Super Set 2
Lay Down Burpee x 12
Oblique Crunch x 10 (each side)
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
Moguls x 20
Plank x 1 minute
Russian twist x 40
LEGS
Jump Lunge x 20 (total)
Weighted Step Up x 24 (total)
Weighted Walking Lunge x 24 (total)
Reverse Lunge w. knee up hop x 10 (each leg)
ARMS
Commandos x 24 (total)
Arnold Press x 15
Around the Worlds x 20
ABS
Straight Leg Sit Up x 20
Side Plank with extension x 10 (ea)
Ab vaccuum x 20
X plank crunch 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
Wide Mountain Climber x 24
Super Set 2
Push up x 10
Jumping Jacks x 20
Build
{Perform each move for 40 seconds, back to back, repeat for a total of 3 rounds}
Bent Over Row (or use dumbbells)
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Single Arm Row x 10 (each side)
Bicep Curl to overhead press x 10
Upright Row x 12
BURNOUT x 3 Rounds
Front Raise x 1 minute
Bent Over Reverse Fly x 1 minute
Isolated Bicep Curl x 1 minute (30 sec each)
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
Banded Clam x 15
Broad Jump Burpee x 10
Super Set 2
Banded glute kick back x 10 (ea)
Burpee x 10
Build
{Perform each move for 40 seconds, back to back, repeat for a total of 3 rounds}
Front Squat (use barbell)
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Single Leg Dead lift x 12
Pause Squat x 12 (pause of 3 seconds at the bottom)
Goblet Reverse Lunge x 10 (each leg)
Jump Rope x 40
BURNOUT x 3 Rounds
Double Pulse Squat x 1 minute
Banded elevated Glute Bridge x 1 minute
Sprawl x 1 minute
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