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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

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}

Chest Fly (other option here)

Decline Push Up

Tricep Dip w. pulse

Arnold Press

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)

Lateral to front raise x 12

Burnout - 3 rounds 

Alternating Push Up x 1 minute

Skull Crusher 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

Squat to overhead press x 10

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)

Weighted Walking Lunges

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)

Straight Leg Dead Lift x 10
 

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

 
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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

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

 
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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 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

Bicep Curl to extension 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

 
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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

Upright row x 15

Super Set 2

Negative Bicep curl x 12

Wide Mountain Climbers x 20

Build

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

Wide push ups

Arnold Press

Wide Bicep Curl

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

 
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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

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}

Front Squat

Goblet Reverse Lunge

Dead Lift

Weighted Sumo Jump Squat

 

Sculpt x 3

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

In and out squat jump x 30

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

 
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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!