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 x 7 minutes

{Do this sequence as many times as possible for the entire 7 minutes}

Sumo Squat Overhead Press x 15

Weighted Jumping Jacks x 30

Alternating elevated Pushups x 10 (ea)

Burpee x 20

 

Build

{Increase weight as reps decrease}

Dead Lift w. Upright Row 15/12/10

Single Arm Lateral Raise 15/12/10 (ea)

Upright Row 15/12/10

Around the worlds 15/12/10

Sculpt x 2

{Do each pair twice 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

Advanced: Do 2 mins cardio between each superset (ie. sculpt 1, cardio, sculpt 1, cardio, sculpt 2, cardio, sculpt 2, cardio)

Burnout x 7 minutes

{Do this sequence as many times as possible for the entire 7 minutes}  

Sumo Squat Overhead Press x 15

Weighted Jumping Jacks x 30

Alternating elevated Pushups x 10 (ea)

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

 
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 x 7 minutes

{Do the below circuit as many rounds as possible in 7 minutes}

Sit to Jump Squat x 30

Alternating Side lateral lunge x 20 (total)

Burpee with 4 mountain climbers x 10

Curtsy Lunge w. bicep curl x 20 (total)

Build

{Increase Weight as reps decrease}

Single Leg Hip Thrust 15/12/10 (ea)

Reverse Lunge with Knee Up 15/12/10 (ea)

Toe taps w/ sumo deadlift 15/12/10

Deadlift 15/12/10

 

Sculpt x 4

{Do each pair of exercises twice before moving onto the next set}

Pistol Squat x 12 (ea)

In and Out Squats x 10

Advanced: Do 2 mins cardio between each superset (ie. sculpt 1, cardio, sculpt 2, cardio, sculpt 3, cardio, sculpt 3, cardio)

 

Burnout x 7 minutes

{Do the below circuit as many rounds as possible in 7 minutes} 

Sit to Jump Squat x 30

Alternating Side lateral lunge x 20 (total)

Burpee with 4 mountain climbers x 10

Curtsy Lunge w. bicep curl x 20 (total)

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.  

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.

 
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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 x 7 minutes

{Do the below circuit as many rounds as possible in 7 minutes}

Plank with rear delt fly x 20 (total)

Bent leg Jack Knife x 20

Burpee with push up x 10

Plank x crunch x 30 (total)

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 14 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} 

Plank with rear delt fly x 20 (total)

Bent leg Jack Knife x 20

Burpee with push up x 10

Plank x crunch x 30 (total)


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.

 
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
 

5-10 MINUTES WARM UP

Activation x 7 minutes

{Do as many rounds as possible for 7 minutes}

Burpee to Dumbbell curl + press x 10

Car Drivers x 30

Chest supported Shoulder Press x 12

Preacher Curls x 12 (ea)

 

Build

{Increase Weight as reps decrease}

Wide push ups 15/12/10

overhead pull over 15/12/10

Bent over Reverse fly to front fly 15/12/10

Hammer Curls 15/12/10

  

Sculpt x 2

{Do each pair of exercises twice 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)

 Advanced: 2 mins of cardio Between each Sculpt set (Jog, stair master, jump rope, jumping jacks, burpees, high knees)

Burnout x 1 round

Burpee to Dumbbell curl + press x 10

Car Drivers x 30

Chest supported Shoulder Press x 12

Preacher Curls x 12 (ea)

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

 
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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 x 7 minutes

{Do the below circuit as many rounds as possible in 7 minutes}

Heel Tap Jump Squats x 15

5 jumping jacks + 5 high knees x 20 Total

x hop x 24

Wall Sit x 1 minute

 

Build

Walking Lunges 15/12/10 (ea)

Single leg Dead Lift 15/12/10 (ea)

Curtsy Lunges 15/12/10 (ea) (omit curl)

Weighted Step ups 15/12/10 (ea)

Sculpt x 2

{Do each pair twice before moving on}

 Banded Crab Walk with Weight x 20

Burpee x 20 total

 

Sit to squat jump x 20

Lateral lunges x 20 (total)

Advanced: 2 mins of cardio (Jog, stair master, jump rope, jumping jacks, burpees, high knees) in between sculpt circuits

Burnout x 1 time

{Do the below circuit one time}  

Heel Tap Jump Squats x 15

5 jumping jacks + 5 high knees x 20 Total

x hop x 24

Wall Sit x 1 minute

STRETCH


Day 7

LOW CARB + Active recovery Day

 
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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!