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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

Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times

High V reverse Fly x 50 seconds

Plank Push Through x 50 seconds

Seated Arnold Press x 50 seconds

Burpee w Overhead Press x 50 seconds

Build

{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 4 rounds}

Chest supported shoulder press 12/12/12/12

Isolated Chest Fly 12/12/12/12 (ea)

Overhead Tricep Extension 12/12/12/12

Skull Crusher 12/12/12/12

Sculpt x 3

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

Decline Push up x 12

Squat with overhead weight x 12

Incline push up x 12

Arnold Press x 12

Burnout - 4 rounds

{Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times  

Jump Squat Upright Row x 20 seconds

Tricep push up x 20 seconds

Svend Press x 20 seconds

Decline Mountain Climber x 20 seconds

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 before moving onto the next exercise. Repeat 3 times

Banded Clam x 50 seconds

Bench Jump x 50 seconds

Banded Glute Bridge x 50 seconds

Jump Rope x 50 seconds

Build

{Finish all sets for each move before moving to the next move, rest 30 seconds in between sets}

Barbell Deadlift 12/12/12/12

Laying Hamstring Curl 12/12/12/12

Cable Glute Kick Back 12/12/12/12

Sumo Squat w. Deficit 12/12/12/12

 

Sculpt x 3

{Do each exercise back to back with minimal rest}

Squat with over head press x 12
Barbell Hip Thrust x 10

Sumo Jump Squat x 15

 

BURNOUT

Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times

Banded Sit to Jump Squat x20 seconds

Single Leg Dead Lift x 20 seconds (alternate each round)

Elevated banded Clam x 20 seconds

Scissor Hops x 20 seconds

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

10 MINUTE SPRINTS

30 second sprint followed by 30 second rest

10 MINUTE HIIT

*Do each move for 50 sec, rest for 10 seconds - repeat for 10 minutes*

Ultimate Burpee

Scissor Steps

Dead Ball Slam (or squat press if no ball)

Moguls

Burpee to med ball toss

REPEAT BELOW CIRCUIT 10 TIMES

10 push ups

10 Hanging Knee Raises

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)


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.

Toe Tap w/ sumo squat x 10

Pushup + 4 Mountain Climbers x 10

Jump Squat w. single arm upright row x 10 (total)

180 degree Burpees x 10

alternating curtsey lunge to press x 16

Wall Sit with car driver x 50 sec

Medicine Ball Toss 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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Activation

Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times

Lateral arm walk x 50 seconds

Burpee x 50 seconds

Bent over Reverse Fly x 50 seconds

Sprawl x 50 seconds

 

Build

{perform as a circuit, do each exercise 1 time for 12 reps and repeat for a total of 3 rounds}

straight arm push down 12/12/12/12

Single arm reverse fly 12/12/12/12 (ea)

Cable Bicep Curl (overhand) 12/12/12/12

  

Sculpt x 3

{Do each exercise back to back with minimal rest}

Bent Over Reverse Fly x 12
Bicep with reverse curl x 12

Bicep Curl with extension x 12

Burnout - 4 rounds

{Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times

Man Makers x 20 seconds

Concentration Curls x 20 seconds (alternating each round)

Single Arm Row x 20 seconds (alternating each round)

Burpee with Low Curl x 20 seconds

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

Do each move for 50 seconds, rest 10 seconds before moving onto the next exercise. Repeat 3 times

banded clam x 50 seconds

burpee x 50 seconds

Banded air squat x 50 seconds

Kettlebell Swing x 50 seconds

 

Build

{perform each move for all sets before moving onto the next exercise, rest 30 seconds in between}

Hack Squat 12/12/12/12

Barbell Hip Thrust 12/12/12/12

Leg press 12/12/12/12

Calve Raises 12/12/12/12

Sculpt x 3

{Do each pair of exercises back to back three times before moving onto the next pair}

Heavy Barbell Dead Lift x 10
Squat with 3 second pause at the bottom x 10

 Banded squat with lateral leg lift x 20 (total)

BURNOUT

Do each move for 20 seconds, rest 10 seconds before moving onto the next exercise. Repeat 4 times

Single Leg Dead Lift x 20 seconds (alternate each round)

Dumbbell Dead lift x 20 seconds

Reverse lunge to Curtsy lunge x 20 seconds (alternate each round)

Jump Rope x 20 seconds

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!