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FITT in 5 Challenge

Do Each exercise in this circuit for one minute (do as many rounds as you would like)

Monday

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 exercise for 50 seconds, rest 10 seconds in between each exercises - Repeat 4 times

Med ball Burpee w. mtn climber w. press

1/2 Arnold press

Lay down Push up w/ burpee

Full Arnold Press

Build

{Increase weight as reps decrease}

Narrow Chest Press 15/12/10/8

Cable Tricep Extension 15/12/10/8

Single Arm incline Chest Press 15/12/10/8 (ea)

Sculpt x 4

{Do each TRISET FOUR times before moving on to the next set

Tricep Push up x 10

Dumb Bell Pull Over x 10

Decline Chest Press x 10

Burnout

Do each move for 1 minute  

Dead Ball Slams

Weighted Jumping Jacks

Bosu Ball Burpee

Advanced Option: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)

STRETCH


Tuesday

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

 
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 Activation

{Do each move for 50 seconds, rest 10 seconds - repeat 4 times}

Banded Sit to Jump Squat

Banded Hip Thrusts (no weight)

Banded Heel Tap Jump Squat (advanced: use band)

Single Leg weighted Side Step (25 sec each side)

Build

{Increase Weight as reps decrease}

Banded Barbell Squat 15/12/10/8

Banded Cannon Ball Squat 15/12/10/8

Reverse hack Squat 15/12/10/8

Sculpt x 3

This is considered a TRI-SET - Do each exercise back to back and repeat

Weighted Glute Hyperextensions x 10
Barbell Landmine Dead Lift x 10
Laying hamstring curl w. Hyperextension x 10

BURNOUT

Banded Hip Thrusts x 100

STRETCH


Wednesday

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.  

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.

 
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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

AMRAP SUPERSETS

AMRAP is an acronym that means AS MANY ROUNDS AS POSSIBLE. For this cardio conditioning workout you will but doing 6 minutes pairs. Get through as many rounds of each pair in 6 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)

Pair # 1 - 6 minutes

15 Heavy Sumo Dead Lifts

10 Dumb Bell Push ups

Pair # 2 - 6 minutes

15 Over head Step ups (right arm)

15 Over Head Step ups (left arm)

Pair # 3 - 6 minutes

16 Man Makers (total)

15 Bulgarian Split Squat (both Legs)

Pair # 4 - 6 minutes

10 burpee pull ups

weighted plank (45 secs)

BUrnout - To Failure

10 Dumbbell Curl to Push Press

10 V ups


Thursday

LOW CARB DAY +  HIIT

 
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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

EMOM

EMOM is a common acronym that stands for Every Minute On The Minute. You will 5 rounds as possible of the below prescribed exercises in 35 minutes!

This is NEW for most of you! Every NEW minute move onto the next move, if you finish before 1 minute, use the rest of the time to REST, start the next move at the beginning of the new minute.

10 Sumo High Pulls

40 Mountain Climbers

15 Weighted Sumo Jumps Squats

15 Pike Roll outs

15 Plank Presses

10 Burpee with 180 jump squat

10 Assisted Pull Ups

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


Friday

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.

 
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

 
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5-10 MINUTES WARM UP

Activation

{Do each exercise for 50 seconds, rest 10 seconds, do next exercise - repeat 4 times}

Jumping Jacks

Recline Curls

Lateral Raises

Skater Lunge w. Kettle Bell

 

Build

{Increase Weight as reps decrease}

Single Arm Cable Row 15/12/10/8 (ea)

Cable Bicep Curl 15/12/10/8

Face Pulls 15/12/10/8

Sculpt x 4

This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times

Circular Straight bar Cable Row x 15
Cross Body Bicep Curl x 10 (ea)
Close Grip Pull Down x 20

Burnout

Behind the Head Press x 100

STRETCH


Saturday

HIGH CARB DAY + LEG DAY STRENGTH TRAINING

 
IMG_8868.PNG
 

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 50 seconds, rest for 10 seconds, move onto the next exercise - Repeat 4 times}

Plie goblet squats

Reverse Lunge w. step (25 sec each)

Lightweight Good mornings

In and out jump squats

 

Build

Leg Abductor 15/12/10/8

Leg Adductor 15/12/10/8

Hamstring Curl 15/12/10/8

Sculpt x 4

This is considered a TRI-SET. Do each exercise back to back, rest for 30 seconds and repeat 3 more times

Back Squat x 10
Barbell Romanian Dead Lift x 10
Leg extension x 10

Burnout

Bulgarian Split Squat x 50 each Leg

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.

 
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

Shoulders and Abs

AMRAP SUPERSETS

AMRAP is an acronym that means AS MANY ROUNDS AS POSSIBLE. For this cardio conditioning workout you will but doing 6 minutes pairs. Get through as many rounds of each pair in 6 minutes!

Pair # 1

10 Single Sided Over Head Press (left)

10 Single Sided Over Head Press (right)

Pair # 2

12 Both arm Over head Press

10 Leg Lift to Knee up

Pair # 3

10 Lateral Raise

10 Front Raise

Pair # 4

1 Bent over rear delt row

1 Minute Moguls

  • 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 gorgeous! Keep it up!