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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

Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds

Super Set 1

Alternating Push Ups x 10 reps

Jumping Jacks x 40 reps

Super Set 2

Chest Fly x 15 Reps

Wide Mountain Climber x 24 Reps

Build

{Perform each exercise for 40 seconds, one after the other - Repeat for a total of 3 times}

Narrow Chest Press

Alternating Chest press (ok not to do inclined, if you have no bench do flat on the floor)

Tricep Dip w. Leg Raise

Tricep Push up 

Sculpt x 4

{Do each exercise back to back with minimal rest, repeat for a total for 4 rounds}

Chest Fly x 12 reps

Tricep Overhead Extension x 12

Commandos x 16 total

Skull Crusher x 12

Burnout - 3 rounds 

Incline push up x 1 minute

Tricep Kick Back x 1 minute

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

Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds

Super Set 1

SuperMans x 15 reps

Banded Low to Jump Squat x 15

Super Set 2

Alternating Squat to banded Lateral Lift x 16 total

Sumo Jump Squat x 15

Build

{Perform each exercise for 40 seconds, one after the next for a total of 3 rounds}

Sumo Squat

Straight Leg Dead Lift

Weighted Glute Bridge (add weights - band optional)

Jump Lunge with Burpee

 

Sculpt x 3

{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}

Knee Up x 10 per side

Jump Lunge x 10 per side

Sumo Goblet Squat x 12 reps

Bench Jump x 12 reps
 

BURNOUT x 3 rounds

Elevated Banded Glute Bridge x 1 minute (add band)

Sumo In and Out Pulses x 1 minute

Curtsy Lunge to overhead press x 1 minute

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.  

 
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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

Activation

Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds

Super Set 1

Burpee x 10 reps

Plank x 30 seconds

Super Set 2

Mountain Climber x 40 Reps total

Bent Leg Jack Knife x 20 Reps

SPRINTS

Sprint of 30 seconds and rest for 30 seconds - Repeat for 10 minutes total

(may use elliptical, stairmaster, incline on treadmill, bike, burpees, mountain climbers, battle ropes - its your workout make it fun!)

Burnout

Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds

Super Set 1

Straight Leg Jack Knife x 12

Wide Mountain Climber x 24 total

Super Set 2

Lay Down Burpee x 12

Oblique Crunch x 10 (each side)

Optional: 20 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)


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

7 minute AMRAPS

AMRAP is an acronym that stands for “As Many Rounds As Possible”. You will do each circuit for 7 minutes - do as many rounds as your can! Rest 1 minute in between circuits!

You will want to go as hard as you can for the entire 7 minutes!

ABS

Weighted Bent Leg Sit Up x 20

Moguls x 20

Plank x 1 minute

Russian twist x 40

LEGS

Jump Lunge x 20 (total)

Weighted Step Up x 24 (total)

Weighted Walking Lunge x 24 (total)

Reverse Lunge w. knee up hop x 10 (each leg)

ARMS

Commandos x 24 (total)

Arnold Press x 15

In and Out Bicep Curls x 15

Around the Worlds x 20

ABS

Straight Leg Sit Up x 20

Side Plank with extension x 10 (ea)

Ab vaccuum x 20

X plank crunch x 20

Optional: 20 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

 
fasttracktofit.PNG
 

Activation

Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds

Super Set 1

Band pull aparts x 12 reps

Wide Mountain Climber x 24

Super Set 2

Push up x 10

Jumping Jacks x 20

Build

{Perform each move for 40 seconds, back to back, repeat for a total of 3 rounds}

Bent Over Row (or use dumbbells)

Side to front raise

Wide Bicep Curl

Twist Bicep Curl

 

Sculpt x 3

{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}

Single Arm Row x 10 (each side)

Bicep Curl to overhead press x 10

Upright Row x 12

Bent over reverse Fly x 15

BURNOUT x 3 Rounds

Front Raise x 1 minute

Bent Over Reverse Fly x 1 minute

Isolated Bicep Curl x 1 minute (30 sec each)

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

Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds

Super Set 1

Banded Clam x 15

Broad Jump Burpee x 10

Super Set 2

Banded glute kick back x 10 (ea)

Burpee x 10

Build

{Perform each move for 40 seconds, back to back, repeat for a total of 3 rounds}

Elevated Squat

Front Squat

Hip Thrust

Bench Hop Over

 

Sculpt x 3

{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}

Straight Leg Dead Lift to row x 12

banded Pause Squat x 12 (pause of 3 seconds at the bottom)

Goblet Reverse Lunge x 10 (each leg)

Jump Rope x 40

BURNOUT x 3 Rounds

Double Pulse Squat x 1 minute

Banded elevated Glute Bridge x 1 minute

Sprawl x 1 minute

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!