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Week 4 FASTED Challenge

Do as much of the workout this week FASTED first thing in the AM!!

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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FITT 2 CUT additional cardio is advanced and extra, if you don’t have time, don’t do the cardio!!

Activation x 7 minutes

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

Banded Lateral Arm Walk x 12 (total)

Burpee w. push up x 10

Arm Circles x 50

Plank Push Over x 20 (total)

Build

{Increase weight as reps decrease}

Chest Busters 15/12/10

Skull Crushers 15/12/10

Single Arm Static Chest Fly 15/12/10 (ea)

Tricep Kick Backs 15/12/10

FITT 2 CUT: Add 2 minutes of cardio after BUILD (jog, stairmaster, treadmill, jump rope, YOUR CHOICE)

Sculpt x 2

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

Alternating Front Raise x 20 (ea)

Tricep Dip alternating leg raise x 20 (total)

FITT 2 CUT: Add 2 minutes of cardio before BUILD (jog, stairmaster, treadmill, jump rope, YOUR CHOICE) 

Around the worlds x 20

Cable Delt Extensions x 20

FITT 2 CUT: 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}  

Banded Lateral Arm Walk x 12 (total)

Burpee w. push up x 10

Arm Circles x 50

Plank Push Over x 20 (total)

FITT 2 CUT: 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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 AMRAP Activation x 7 minutes

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

Glute Kick Back x 20 (advanced: banded)

burpee with 180 jump squat x 20

Static Lunge Pulses x 10 (ea)

banded lateral leg raise x 10 (ea)

Build

{Increase Weight as reps decrease}

Sumo Dead Lift 15/12/10

Elevated Reverse Lunge 15/12/10 (ea)

GoodMornings 15/12/10

Static Lunges 15/12/10 (ea)

 FITT 2 CUT: 2 minutes cardio of choice after Build (jump rope, stair master, bike, jumping jacks, high knees)

Sculpt x 2

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

In and out sumo squat x 20
Curtsey lunge overhead press x 20 (total)

 FITT 2 CUT: 2 minutes cardio of choice before next circuit (jump rope, stair master, bike, jumping jacks, high knees)

Scissor Hops x 20
Bench Hop Over x 20 (total)

FITT 2 CUT: 2 minutes cardio of choice after circuit (jump rope, stair master, bike, jumping jacks, high knees)

 

BURNOUT

Glute Kick Back x 20 (advanced: banded)

burpee with 180 jump squat x 20

Static Lunge Pulses x 10 (ea)

banded lateral leg raise x 10 (ea)

STRETCH


Wednesday

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

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)


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

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!!

Toe Tap w/ sumo squat x 20

5 jumping jacks + 5 high knees x 10

Bench jumps x 20

Plyo Push-ups x 10

x hops x 20

Sprawl x 40

Medicine Ball Toss x 20

Alternating Push up x 10 (total)

Skate Lunges x 20 (total)

Burpee with low bicep curl x 20

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.

 
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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 x 7 minutes

{Do as many rounds as possible for 7 minutes}

Plank to rear delt fly x 8 (ea)

Alternating Shoulder press x 24 (total)

Moguls x 20

Reverse Lunge with Curl press x 20

 

Build

{Increase Weight as reps decrease}

Single Arm Push Tricep Down 15/12/10

Alternating Lat Pull Down 15/12/10 (ea)

Wide Bicep Curl 15/12/10

Single Arm Preacher Curl 15/12/10 (ea)

*FITT 2 CUT: 2 mins of cardio after BUILD set (Jog, stair master, jump rope, jumping jacks, burpees, high knees)*  

Sculpt x 2

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

Single Arm Standing Reverse Fly x 10 (per side)
Seated Row x 16

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

Bicep Curl with 90 degree rotation x 16
Alternating Hammer Curl x 20 (total)

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

Burnout x 1 round

Plank to rear delt fly x 8 (ea)

Alternating Shoulder press x 24 (total)

Moguls x 20

Reverse Lunge with Curl press x 20

FITT 2 CUT: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)

STRETCH


Saturday

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 x 7 minutes

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

Banded Clam x 10 (ea)

Weighted Step Up x 10 (ea)

Sumo Jump Squat x 20

Moguls x 20

 

Build

Sumo Squat 15/12/10

Smith Machine Leg Press 15/12/10 (is this the right one linked? also need a home leg press option)

Reverse lunge to step up 15/12/10

Hip Thrust 15/12/10 (optional: add bands)

FITT 2 CUT: 2 mins of cardio after BUILD (Jog, stair master, jump rope, jumping jacks, burpees, high knees) after build circuit

Sculpt x 2

{Do each pair twice before moving on}

Lateral Lunge x 20
KB Swing x 20

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

Reverse Lunge Single Arm Over Head Press x 10 (ea)
Double Pulse Jump Squat x 16

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

Burnout

Banded Clam x 10 (ea)

Weighted Step Up x 10 (ea)

Sumo Jump Squat x 20

Moguls x 20

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

  • 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!