DAY 1

HIGH CARB + Upper Body Strength Training

 

 
fasttracktofit
 

FAST FOR 16 HOURS

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

 
fasttracktofit
 

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

Decline Push up x 15

Sumo squat to overhead Press x 15

Bench Jumps x 30

Lateral Raise x 15

 

Build

{Increase weight as reps decrease}

Over Head Tricep Extension 15/12/10

Reverse Lunge with Single arm overhead press 15/12/10 (ea)

Twist Chest Press 15/12/10

Arnold Press 15/12/10

Sculpt x 2

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

Deadlift to Row x 15

5 jumping jacks + 5 high knees x 15 (3 sets)

 

Incline Push ups x 20

Shoulder taps x 30

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}  

Decline Push up x 15

Sumo squat to overhead Press x 15

Bench Jumps x 30

Lateral Raise x 15

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. 

 
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
 

 AMRAP Activation x 7 minutes

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

Bulgarian Split Jump x 10 (each)

Hip Thrust x 15

Alternating reverse curtsy lunge with curl x 20 (total)

Scissor Steps x 30

Build

{Increase Weight as reps decrease}

Sumo Squat 15/12/10

Sumo dead Lift 15/12/10

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

Curtsy Lunge 15/12/10 (smith Machine)

 

Sculpt x 2

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

Rainbow Lunge x 20 (total)

In and Out Squats x 10 (smith machine)

 

Jump Squats x 15

Static Lunge x 10 (ea)

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

 

AMRAP Burnout x 7 minutes

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

Plank to side extension x 10 (ea)

Russian Twist w/ V up x 30

Squat to press with Twist x 12 (ea)

In and Outs x 20

STRETCH


DAY 3

LOW CARB DAY +  SPRINTS

 
IMG_8868.PNG
 

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.

 
IMG_8869.PNG
 

(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.

 

 
fasttracktofit.PNG
 

10 MINUTE WARM UP OF YOUR CHOICE

STRETCHING

Activation x 7 minutes

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

Burpee with tuck jump x 20

straight leg bicycle Crunches x 40

Ab Vacuum x 20

Straight Leg Sit up with Twist x 30

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 x 7 minutes

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

Burpee with tuck jump x 20

straight leg bicycle Crunches x 40

Ab Vacuum x 20

Straight Leg Sit up with Twist x 30


DAY 4

LOW CARB DAY +  TABATA

 
IMG_8868.PNG
 

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.

 
fasttracktofit.PNG
 

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: Legs

Sumo Squat to overhead Press

Box/Bench jump

Round 2: Upper Body

Burpee With Pushup

Weighted Jumping Jacks

Round 3: Core

Tuck Jump

Bicycle Crunches

Round 4: Full Body

Star Jumps

Plank

Round 5: Glutes

Reverse Lunge with hop (left)

Reverse Lunge with hop (right)

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

 
IMG_8868.PNG
 

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}

alternating plank pull through x 10 (ea)

Burpee with Bicep Curl x 15

x jumps x 16

Bicep Curl to Shoulder Press x 15 

 

Build

{Increase Weight as reps decrease}

Underhand Wide Bicep Curl 15/12/10

Bent Over Single Arm Row 15/12/10 (ea)

Cross Body Bicep curl 15/12/10 (ea)

Bent over Reverse Fly 15/12/10

  

Sculpt x 2

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

Reverse Lunge with Bicep Curl x 20 reps (total)

Plank Walkout with push up x 12 reps

 

Manmaker with pushup x 12 reps (total)

Standing DB Row x 12 reps

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

Burnout x 1 round

alternating plank pull through x 10 (ea)

Burpee with Bicep Curl x 15

x jumps x 16

Bicep Curl to Shoulder Press 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

 
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 x 7 minutes

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

KB Swings x 15

Skaters x 40 Total

Sumo Jump Squat x 24

Weighted in and out jump squats x 20 (ea)

 

Build

Cannon Ball Squat 15/12/10

Elevated Sumo Squat 15/12/10

Bulgarian Dead Lift 15/12/10 (ea)

Reverse Lunge Step up 15/12/10

Sculpt x 2

{Do each pair twice before moving on}

 Squat pulses x 20

Low Sit to squat jump x 20

 

sumo squat with in and out pulses x 20

Scissor Jumps x 20

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}  

KB Swings x 15

Skaters x 40 Total

Sumo Jump Squat x 24

Weighted in and out jump squats x 20 (ea)

STRETCH


Day 7

LOW CARB + Active recovery Day

 
IMG_8868.PNG
 

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.


 
fasttracktofit.PNG
 

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 gorgeous! Keep it up!