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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

Arm Circles x 20 reps

Burpee with shoulder press x 15 reps

Super Set 2

High to low push up x 8 reps per level

Jump Rope x 50 reps

Build

{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}

Incline Chest Press 8/10/12/15 (if no bench, lay flat on floor)

Static Chest Fly 8/10/12/15

Single Arm Tricep Push Down 8/10/12/15

Tricep Push up 12/12/12/12

Sculpt x 3

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

Chest Fly x 12 reps

Skull Crusher x 20

Decline push up x 12

Burnout - 4 rounds

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

Double Pulse Tricep dip x 20 seconds

Arnold press x 20 seconds

Bicep Curl with Extension x 20 seconds

In and out shoulder press 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

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

Super Set 1

Banded Sumo Squat with overhead press x 15 reps

Jumping Jacks x 30 reps

Super Set 2

Banded Air squat x 15

Burpee Deadlift x 15

Build

{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}

Dumbbell hip thrust 8/10/12/15 (optional: banded)

Single Leg Dead lift 8/10/12/15 (ea)

Pistol Squat 8/10/12/15 (ea)

 

Sculpt x 3

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

Curtsy Lunge w pulse x 12 reps (ea)

Goblet Squat x 12 reps

Static Bear Crawl with glute kick back x 10 reps (ea)

 

BURNOUT

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

Jump lunge x 20 seconds

Sumo Squat x 20 seconds

Sprawl x 20 seconds

Wall Sit 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

Activation

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

Super Set 1

Side Bend Crunch x 12 (ea)

Russian V Up x 20 (total)

Super Set 2

180 Degree jump squat with burpee x 10

Weighted Single Leg Split Crunch x 10 (ea)

SPRINTS

Sprint of 30 seconds and rest for 30 seconds - Repeat for 8 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 bicycle crunch x 60 (total)

x hops x 10

Super Set 2

Burpee with low curl x 10

commandos x 20 (total)

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

Straight leg raise w/ hip lift x 12

Plank Jacks x 20

Plank x 1 minute

Bicycles x 20 (ea)

LEGS

Walking Lunge with twist x 10 (ea)

Broad Jump Burpee x 15

In and out x 20

Single Leg Glute Bridge x 8 (ea)

ARMS

Manmaker x 6 (ea)

Plyo Push up x 12

Curl and press x 12

Mountain Climber x 20 (ea)

ABS

Elevated sit up with a twist x 15

X plank x 10 (ea)

Moguls x 10 (ea)

Toe tap 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

Mountain Climber on steroids x 20

Super Set 2

Super man x 10

Burpee with med ball toss x 15

Build

{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}

Underhand Reverse fly 8/10/12/15 (optional: banded)

Reverse Fly with Row 8/10/12/15 (ea)

Concentration Curl 8/10/12/15 (ea)

 

Sculpt x 3

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

bent over row x 12 reps

Negative Bicep Curl x 12 reps (use Dumbbells)

Single Arm Row x 10 reps (ea)

BURNOUT

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

Plank w front raise x 20 seconds

Wide Push up x 20 seconds

in and out bicep curls x 20 seconds

Bicep Curl with twist 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

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

Super Set 1

Alternating Lunge with twist x 10 (don’t walk)

Sprawl x 10

Super Set 2

Banded glute kick back x 10 (ea)

Jump Squat x 20

Build

{Perform as a drop set, Start with heavy weight and decrease as reps increase. Do all reps for 1 exercise before moving to the next}

Bulgarian Split Squat 8/10/12/15 (ea)

Front Squat 8/10/12/15

Dead Lift 8/10/12/15

 

Sculpt x 3

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

Elevated Reverse Lunge x 12 reps (ea)

Deficit sumo squat x 12 reps

burpee to tuck jump x 10

BURNOUT

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

Double Pulse Squat x 20 seconds (omit jump)

Banded Frog Hip Thrust x 20 seconds

In and out sumo squats x 20 seconds

Banded Hip thrust 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!