DAY 1
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 x 7 minutes
{Do each exercise for the prescribed reps, as many rounds as possible within 7 minutes - all 4 exercises equals one round}
Incline push up x 15
Mountain climber on steroids x 20
Tricep dip x 15
Laydown burpee x 20
Build
{Increase weight as reps decrease}
Incline Chest Press 15/12/10
Chest Press 15/12/10
Tricep push down 15/12/10
Shoulder press (single, single, double) 15/12/10
Sculpt x 2
{Do each pair twice before moving to the next set}
Chest fly 12
Burnout x 7 minutes
Incline push up x 15
Mountain climber on steroids x 20
Tricep dip x 15
Laydown burpee x 20
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
Day 2
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 x 7 minutes
Bulgarian split jump x 10 (5 each leg)
In and out x 20
Fire Hydrant x 30
Knee up x 20 (10 each leg)
Build
{Increase Weight as reps decrease}
Bulgarian Split Squat 12/10/8 (ea)
Sumo Squat 15/12/10
Straight Leg Dead Lift 15/12/10
Hip Thrusts 15/12/10
Sculpt x 2
{Do each pair of exercises twice before moving to the next set}
Curtsey Lunges x 12 (ea)
Jump lunges x 20
Hamstring Curl x 12
Box Jump x 12
Burnout x 7 minutes
In and out x 20
Russian Twist x 30
Oblique crunch x 20 (ea side)
Mountain Climber with a twist x 20
STRETCH
DAY 3
Low Carb Day + SPRINTS
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 FAST Track To Fit.
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.
Activation x 7 minutes
Straight leg raise x 15
Straight Leg Sit up with a twist x 15
Plank x 60 sec
Sprint Intervals
Can be done outside, on the treadmill or elliptical, bicycle, peloton, stair master, jump rope, etc.
Sprint at MAXIMUM effort for 30 seconds. Then enjoy 30 seconds of recovery. Repeat for 20 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)
Burnout x 7 minutes
Straight leg raise x 15
Straight Leg Sit up with a twist x 15
Plank x 60 sec
DAY 4
Low Carb Day + TABATA
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.
TABATA
Each “round” in a FAST Track To Fit Tabata workout lasts only four minutes. You will start with round 1, and do each exercise for 20 seconds, and rest for 10 seconds, consecutively for 4 minutes. You should do each exercise a total of 4 times. Then move onto the next round.
Currently, This is my favorite Tabata timer
Round 1:
Round 2:
Round 3:
Push ups
Round 4:
Round 5:
burpee
jump rope
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
DAY 5
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 x 7 minutes
commandos X 20
reverse fly x 12
in and out burpees x 10
shoulder presses x 12
Build
{Increase weight as reps decrease}
single arm reverse fly 24/20/20 (total)
Lat pull down 15/12/10
Side raise 12/10/10
Concentration Curl 24/20/20 (total)
Sculpt x 2
{Do each pair before moving onto the next set}
Bent over reverse fly 12 reps
Bicep curl 12 reps
Single-arm row 12 reps (ea)
Negative bicep curl 12 reps
Burnout x 7 minutes
commandos X 20
reverse fly x 12
in and out burpees x 10
shoulder presses x 12
STRETCH
DAY 6
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 x 7 minutes
Squat x 20
Jump lunges x 20
Double pulse walking lunge x16
Squat pulse x 20
Build
Leg extensions 15/12/10
Front squat 15/12/10
Close Stance Squat 15/12/10
Calf raise 15/12/10 (ea)
Sculpt x 2
{Do each pair before moving onto the next set}
Sissy squat 12
Static lunges 24 (total)
Jump squat 15
Burnout x 7 minutes
Squat x 10
Jump lunges x 20
Double pulse walking lunge x16
Squat pulse x 20
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