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DAILY FITT in 5 Challenge

Side Plank x 1 minute (left)

Side Plank x 1 minute (right)

2 push ups + 4 Mountain Climbers x 1 minute

Plank with single arm front raise x 1 minute

x plank x 1 minute

DAY 1

HIGH CARB + Upper Body Strength Training

 

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.

 
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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

 
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Activation

Do this week’s FITT in 5 to get warmed up and activated

Build

Do each exercise for 40 secs, followed by the cardio burst for 40 secs - Repeat for a total of 3 times

*it will be easiest to Set your interval timer for 40 second intervals

You will do each exercise 3 times before moving onto the next exercise ie. alternating push up then jump rope, then alternating push up, then jump rope, and so on

Alternating Push Up/ Jump Rope

Alternating Incline Bench Press/ Burpee w. Push up

Chest Fly / In and outs

Sculpt x 3

{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}

Wall Sit, single single double x 15

Ultimate Burpee x 30 secs

Tricep Push UP x 15

Ultimate Burpee x 30 secs

Squat with Forward Press x 15

Ultimate Burpee x 30 secs

Burnout

Inch Worm Push up x 1 minute

Tricep Kick Back x 1 minute

STRETCH


Day 2

HIGH CARB DAY + Leg Day Strength Training

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL. 

 
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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

 
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Activation x 3

Banded Body Weight Hip Thrusts x 15

Burpee w. low bicep curl x 15

Build

Do each exercise for 40 secs, followed by the cardio burst for 40 secs - Repeat for a total of 3 times

*it will be easiest to Set your interval timer for 40 second intervals

You will do each exercise 3 times before moving onto the next exercise ie. banded barbell squat, then high knees, then banded barbell squat and high knees, and so on

Sit Squat to overhead press/ High Knees

Reverse Lunge and knee up/ Kettle Bell Swing

Dead Lift /Step up knee raise

Sculpt x 3

{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}

Static Bear Crawl w glute kick back x 15 (ea leg - lift bottom leg 3 inches off ground for total thigh burn!)

Jumps squat upright row x 1 minute

Bulgarian Split Jump x 15 (ea)

Jumps squat upright row x 1 minute

Banded air squat x 15

Jumps squat upright row x 1 minute

 

BURNOUT

Single Leg Hip Thrust x 1 minute each leg

STRETCH


DAY 3

LOW CARB DAY +  CARDIO CONDITIONING

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.  

 
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(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.

 

 
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10 MINUTE WARM UP OF YOUR CHOICE

HIIT

Do each move for 30 seconds, rest 20 secs between moves

Repeat for each muscle group a total of 3 rounds before moving onto the next!

LEGS

Scissor squats

Sumo Jump Squat

x-jump

lateral lunge

 

ARMS

Commando pushups

plyo pushups

shoulder taps

burpees

 

ABS

Moguls

Mountain Climbers on Steroids

Bicycle knee up

Lateral in and out

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)


DAY 4

LOW CARB DAY +  AMRAP

 
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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.

 
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10 MINUTE WARM UP OF YOUR CHOICE

STRETCHING

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!

PAIR # 1 - 6 MINUTES

10 Burpee Med Ball Toss

10 Squat to overhead press with twist

PAIR # 2 - 6 MINUTES

10 Dumbbell Pull Over

10 Flutter Kicks

PAIR # 3 - 6 MINUTES

20 Weighted bench hop over

15 Heavy Kettle Bell Swings

PAIR # 4 - 6 MINUTES

10 Single Leg Dead Lift (ea)

20 X Hops

BURNOUT

100 Bicycle Crunches

30 minutes of 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)

 STRETCH


DAY 5

HIGH CARB DAY + Back/Bis

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MOST CARB DENSE MEAL,

AND/OR AFTER YOU WORKOUT.

 
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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

 
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5-10 MINUTES WARM UP

Activation

Arm Circles x 1 minute

In and out bicep curls x 1 minute

Build

*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*

Bicep Curl with 90 degree rotation 12/ Burpee Tuck Jump x 40 secs (to modify omit tuck jump)

Around the Worlds x 12 /Plank jacks x 40 secs

Concentration Curl 12 (ea)/ Jump rope x 40 secs

Sculpt x 3

{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}

Single, Single, Double Row x 12 reps

High Knee with overhead weight x 1 minute

High V Reverse Fly x 12 reps (ea)

High Knee with overhead weight x 1 minute

Manmakers x 12 reps

High Knee with overhead weight x 1 minute

Burnout

In and out Push ups x 15

FITT 2 CUT Advanced Optional: 30 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

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.

 
IMG_8869.PNG
 

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

 
fasttracktofit.PNG
 

Activation

Do each move for 40 seconds, resting 20 seconds in between - repeat a total of 2-3 times

Banded Crab walk

Banded elevated Hip thrust

Banded Goblet Squat

Build

*Do each exercise for the amount of reps written followed by the cardio burst with NO rest, repeat same exercise and cardio burst for total of 4 times before moving onto the next exercise*

Bulgarian Split Squat 12 (ea)/ Jump rope x 1 minute

Dumbbell Hip Thrust 12/ High Knees x 1 minute

Glute Kick Back 12 (ea)/ Sumo Squat in and outs x 1 minute

Sculpt x 3

{Do each exercise back to back with minimal rest - Repeat for a total of 3 rounds}

Reverse Lunge With Bicep Curl x 12 (ea)

Banded Air Squat x 1 minute

Double Pulse Walking Lunge x 12 (ea)

Banded Air Squat x 1 minute

Single Leg Kettle Bell Raise x 12 (ea)

Banded Air Squat x 1 minute

Burnout

Jump Lunges x 1 minute

STRETCH


Day 7

LOW CARB + Active recovery Day

 
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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.

 
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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.


 
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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

 

 

You are entirely up to you!