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 this sequence as many times as possible for the entire 7 minutes}
Wide push up x 15
Weighted Burpee w/ a press x 15
Tricep Pushup x 15
Car Drivers x 30
BUILD
{Increase weight as reps decrease}
Arnold Press 15/12/10
Seated Dumbbell Lateral Raise 15/12/10
Incline Dumbbell Chest Press 15/12/10
Alternating Incline Neutral Grip Chest Press 15/12/10
SCULPT x 2
{Do each pair twice before moving on to the next set}
Dumbbell Pull over x 15
Tricep dip x 12
Bosu Pushup x 12
Burnout x 7 minutes
{Do this sequence as many times as possible for the entire 7 minutes}
Wide push up x 15
Weighted Burpee w/ a press x 15
Tricep Pushup x 15
Car Drivers x 30
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
AMRAP Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Squat and press x 20
Weighted Jump Lunge x 24 total
X hop x 40 (20 each leg)
Pyramids
{Increase Weight as reps decrease}
Curtsey Lunge to Squat 15/12/10 (ea)
Cannon Ball Squat 15/12/10
Good Mornings 15/12/10
Weighted Elevated Squat 15/12/10
Supersets x 2
{Do each pair of exercises twice before moving onto the next set}
Bulgarian Split Squat (Left) x 15
Bulgarian Split Squat (Right) x 15
Hip Thrusts x 16
Side Shuffle x 12
AMRAP Burnout x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Plank x 1 minute
Hanging Knee ups x 15
Side plank x 30 secs each
bicycle x 40 (20 each leg)
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 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
STRETCHING
Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Ab Vaccuums x 20
Russian Twists x 15
bent leg jack knife x 20
bent leg sit up x 20
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 10 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
{Do the below circuit as many rounds as possible in 7 minutes}
Ab Vaccuums x 20
Russian Twists x 15
bent leg jack knife x 20
bent leg sit up x 20
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.
10 MINUTE WARM UP OF YOUR CHOICE
STRETCHING
TABATA
Each “round” in The FITT Cycle 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:
Jump rope
Round 3:
Round 4:
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
5-10 MINUTES WARM UP
Activation x 7 minutes
{Do as many rounds as possible for 7 minutes}
bicep curls x 20
Plyo Pushup x 15
laydown burpee x 15
BUILD
{Increase Weight as reps decrease}
Concentration Curls 15/12/10
Lat Pull Down 15/12/10 (changing Grip each time)
DB Isometric Curls 15/12/10 (ea)
Seated Row Machine with D Bar Grip 15/12/10
SCULPT x 2
{Do each pair of exercises twice before moving onto the next set}
Single Arm Rear Delt Fly x 15 reps (ea)
High Pulley Cable Curl x 15 reps
Chest Supported Shoulder Press x 12 reps
Alternating Dumb curl x 12 reps (ea)
2 mins of cardio (Jog, stair master, jump rope, jumping jacks, burpees, high knees)
Burnout x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
bicep curls x 20
Plyo Pushup x 15
laydown burpee x 15
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
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
{Do the below circuit as many rounds as possible in 7 minutes}
Weighted Hop overs x 10 (ea)
Single Arm Squat and Press x 20
Tuck Jump x 24
BUILD
Leg Press 15/12/10
Weighted Sumo Deficit Squat 15/12/10
Straight Leg Dead Lift 15/12/10
Hamstring Curl 15/12/10
SCULPT x 2
{Do each pair twice before moving on}
Scissor hops x 20
2 mins of cardio (Jog, stair master, jump rope, jumping jacks, burpees, high knees)
Pistol Squat x 10 (ea)
Kettlebell/dumbbell swings x 20
2 mins of cardio (Jog, stair master, jump rope, jumping jacks, burpees, high knees)
Burnout x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Weighted Hop overs x 10 (ea)
Single Arm Squat and Press x 20
Tuck Jump x 24
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