DAILY FITT in 5 Challenge

{Do each move for 1 minute - complete 1-3 rounds}

Commandos

Russian V ups

Elevated Sit up with a twist

Spider Push Up

Weighted Twist Crunch

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 each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeate 3 times

Sumo Squat Overhead Press x 50 seconds

Weighted Jumping Jacks x 50 seconds

Alternating elevated Pushups x 50 seconds

Burpee x 50 seconds

 

Build

{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}

Dead Lift w. Upright Row 12/12/12

Single Arm Lateral Raise 12/12/12 (ea)

Upright Row 12/12/12

Around the worlds 12/12/12

Sculpt x 3

{Do each pair Three times before moving on to the next set}

Tricep dip w. Leg raise x 12 (total)

Tricep Kick back x 15

 

Shoulder Press x 12

Push ups x 12

Burnout

Push ups x 1 minute

STRETCH


Day 2

HIGH CARB DAY + Leg Day Strength Training

 
fasttracktofit
 

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

 
fasttracktofit.PNG
 

 Activation

Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times

Sit to Jump Squat x 50 secs

Alternating Side lateral lunge x 50 secs

Burpee with 4 mountain climbers x 50 secs

Curtsy Lunge w. bicep curl x 50 secs

Build

{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}

Single Leg Hip Thrust 12/12/12 (ea)

Reverse Lunge with Knee Up 12/12/12(ea)

Toe taps w/ sumo deadlift 12/12/12

Deadlift 12/12/12

 

Sculpt x 3

{Do each exercise back to back with minimal rest}

Pistol Squat x 12 (ea)

In and Out Squats x 10

 

Burnout

Dumbbell Hip Thrust x 100

STRETCH


DAY 3

LOW CARB DAY +  SPRINTS

 
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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

STRETCHING

Activation

Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times

Plank with rear delt fly x 50 seconds

Bent leg Jack Knife x 50 seconds

Burpee with push up x 50 seconds

Plank x crunch x 50 seconds

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

FITT in 5


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

AMRAP is a common acronym that stands for As Many Round As Possible. You will do as many rounds as possible of the below prescribed exercises in 20 minutes!

This is NEW for most of you! but similar to how we do our typical activate and burnout rounds!!

Mountain Climbers x 50

commandos x 20

burpees with a pushup x 15

Bench jumps x 20

scissor jumps x 20

high knees with weight over head x 30

Side plank x 30 sec

other side plank x 30 sec

Squat jumps x 12

Bicycle Crunches x 30

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

 
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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

 
fasttracktofit.PNG
 

5-10 MINUTES WARM UP

Activation

Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times

Burpee to Dumbbell curl + press x 50 seconds

Car Drivers x 50 seconds

Chest supported Shoulder Press x 50 seconds

Preacher Curls x 50 seconds

Build

{Do each exercise for all 3 sets before moving onto the next exercise}

Wide push ups 12/12/12

overhead pull over 12/12/12

Bent over Reverse fly to front fly 12/12/12

Hammer Curls 12/12/12

  

Sculpt x 3

{Do each pair of exercises back to back three times before moving onto the next set}

Curtsy lunge with Curl x 20 total

Push ups x 15 reps

 

Single arm bent over row to fly x 12 reps (left)

Single arm bent over row to fly x 12 reps (right)

Burnout x 2

Ultimate burpee x 1 minute

STRETCH


DAY 6

HIGH CARB DAY + LEG DAY STRENGTH TRAINING

 
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No Fasting today.

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 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times

Heel Tap Jump Squats x 50 seconds

5 jumping jacks + 5 high knees x 50 seconds

x hop x 50 seconds

Wall Sit x 50 seconds

 

Build

{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}

Walking Lunges 12/12/12 (ea)

Single leg Dead Lift 12/12/12 (ea)

Curtsy Lunges 12/12/12 (ea) (omit curl)

Weighted Step ups 12/12/12 (ea)

Sculpt x 3

{Do each pair of exercises back to back three times before moving onto the next pair}

 Banded Crab Walk with Weight x 20

Burpee x 20 total

 

Sit to squat jump x 20

Lateral lunges x 20 (total)

Burnout x 2

Dumbbell Deadlift x 1 minute *GO HEAVY

STRETCH


Day 7

LOW CARB + Active recovery Day

 
IMG_8868.PNG
 

No Fasting today.

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

 
IMG_8869.PNG
 

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!