Monday
HIGH CARB + Upper Body Strength Training
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
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
Activation
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Bear Crawl x 20 total reps
Jumping Jacks x 40 reps
Super Set 2
Inch worm push up x 10 reps
Burpee x 10 Reps
Build
{Perform each exercise for 40 seconds, one after the other - Repeat for a total of 3 times}
Sculpt x 4
{Do each exercise back to back with minimal rest, repeat for a total for 4 rounds}
Alternating Chest Fly x 16 total
In and out Push Up x 10 reps
Tricep Kick Back x 12 (each arm)
Burnout - 3 rounds
Alternating Push Up x 1 minute
Skull Crusher x 1 minute
STRETCH
Tuesday
HIGH CARB DAY + Leg Day Strength Training
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
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
Activation
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Banded x hop x 20
Super Set 2
Sit squat to over head press x 15
Elevated Reverse Lunge x 10 (each leg)
Build
{Perform each exercise for 40 seconds, one after the next for a total of 3 rounds}
Sumo Goblet Squat w Pulse (pulse 5 times then squeeze coming up)
Reverse Lunge with Knee up Hop (40 seconds each side)
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Sumo Goblet Squat x 10 (use dumbbell or bands)
Bulgarian Split Squat x 10 (each leg)
Curtsy Lunge with bicep curl x 20 (total)
BURNOUT x 3 rounds
Banded Glute Kick Back x 1 minute (home version)
Skater Lunges x 1 minute
STRETCH
Wednesday
LOW CARB DAY + Cardio Conditioning
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)
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.
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
In and out plank x 12
Jump Rope x 40 reps
Super Set 2
Straight Leg Raise x 15
Mountain Climber x 40 total
SPRINTS
Sprint of 30 seconds and rest for 30 seconds - Repeat for 14 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
Bent Leg Sit Up x 20
Elevated Sit Up with a twist x 20
Super Set 2
Burpee and tuck jump x 10 reps
Straight Leg Bicycle crunches 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
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.
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 x 15
Toe Tap x 15
Plank x 1 minute
Straight Leg Sit up x 15
LEGS
Static Lunge x 12 (each)
Knee Up x 12 (each)
Sumo Squat x 15
Banded Jump Squat x 15 (modify: remove band)
ARMS
Push up x 15
Lay Down Push up x 15
Front Raise x 15
ABS
Wide Mountan Climber x 40 (total)
Straight Leg Sit Up x 15
Burpee x 10
Russian twist x 40
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
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MOST CARB DENSE MEAL,
AND/OR AFTER YOU WORKOUT.
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
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
Upright row x 15
Super Set 2
Negative Bicep curl x 12
Build
{Perform each move for 40 seconds, back to back, repeat for a total of 3 rounds}
Reverse Fly with Row (40 seconds each side)
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
around the worlds x 16
Decline push up x 16
Cross Body Bicep Curl x 16 (total)
Concentration Curl x 16 (total)
BURNOUT x 3 Rounds
Jump Squat with Upright row x 1 minute
Reverse lunge curl to overhead press x 1 minute
STRETCH
Saturday
HIGH CARB DAY + LEG DAY STRENGTH TRAINING
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
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
Activation
Supersets: Do each pair of exercises back to back with minimal rest, total of 4 rounds
Super Set 1
Weighted Sumo Squat x 16
Weighted Step up x 12 (each leg)
Super Set 2
Banded Crab Walk x 16 total
Jump Squat x 12 reps
Build
{Perform each move for 40 seconds, back to back, repeat for a total of 3 rounds}
Sculpt x 3
{Do each exercise back to back with minimal rest, repeat for a total for 3 rounds}
Weighted Calf raise x 20
Jump Lunges x 20 (total)
Narrow Squat x 12
BURNOUT x 3 Rounds
Burpee x 1 minute
Static Bear Crawl with Glute kick back x 1 minute each side
STRETCH
Day 7
LOW CARB + Active recovery Day
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.
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.
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