DAILY CHALLENGE
WEEK 1 PUSH UP CHALLENGE
Do each Exercise for the Prescribed amount of times as quick as you can
(Let us know your daily time in the facebook group)
Push-ups x 10
2. High Knees x 40
3. Drop Push-ups x 10
4. High Knees x 40
5. In & Out Push-ups x 10
6. High Knees x 40
7. Incline Push-ups x 10
8. High Knees x 40
9. 4 mountain climber x 1 Push-ups x 10
10. High Knees x 40
11. Spider Push-ups x 10
12. High Knees x 40
13. Alternating Push-ups x 10
14. High Knees x 40
15. In and out Snap Push-ups x 10
16. High Knees x 40
DAY 1
HIGH CARB + Upper Body Strength Training
FAST FOR 16 HOURS AFTER YOUR LAST MEAL
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
EATING WINDOW: 6-8 HOURS
YOUR MACRO SPLIT FOR HIGH CARB DAY SHOULD READ:
50% CARBS, 20% PROTEIN, AND 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!!
*Special note - after one meal you may notice that your pie chart may be close to perfect, this doesn’t mean stop eating! Take a glance at the nutrients tab and make sure you have consumed all the GRAMS you are supposed to eat for each macro as well*
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
5-10 MINUTE WARM UP OF YOUR CHOICE
Activation x 7 minutes
{Do this sequence as many times as possible for the entire 7 minutes}
Shoulder Press x 15
Lay Down Pushup x 12
Sprawl x 15
Reverse Lunge Press x 20
Build
{Increase weight as reps decrease}
Chest Press 15/12/10
Tricep kick back 15/12/10 (ea)
Chest Fly 15/12/10
Tricep Extension 15/12/10
Sculpt x 2
{Do each pair twice before moving to the next set}
Skull Crusher x 15
Commandos x 15
Plate Front Raise forward press 12
J curl x 15
Burnout x 7 minutes
{Do this sequence as many times as possible for the entire 7 minutes}
Shoulder Press x 15
Lay Down Pushup x 12
Sprawl x 15
Reverse Lunge Press x 20
Advanced Optional: 20 minutes LISS to keep your heart rate in the “fat burning zone”
LISS options: walking on incline, using a stairmaster, stationary bike, elliptical or brisk walk/jog outside - you should be able to hold a steady conversation
STRETCH
Day 2
HIGH CARB DAY + Leg Day Strength Training
FAST FOR 16 HOURS AFTER YOUR LAST MEAL
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
EATING WINDOW: 6-8 HOURS
YOUR MACRO SPLIT FOR HIGH CARB DAY SHOULD READ:
50% CARBS, 20% PROTEIN, AND 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!!
*Special note - after one meal you may notice that your pie chart may be close to perfect, this doesn’t mean stop eating! Take a glance at the nutrients tab and make sure you have consumed all the GRAMS you are supposed to eat for each macro as well*
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
5-10 MINUTE WARM UP OF YOUR CHOICE
AMRAP Activation x 7 minutes
{Do the below circuit as many rounds as possible in 7 minutes}
Jump squats x 20
Single Leg Glute Bridge x 15 (ea)
Box Jump Squat x 10
Build
{Increase Weight as reps decrease}
Squat 15/12/10
Deep Squat 15/12/10
Stiff Leg Dead Lift 15/12/10
Shoulders elevated SL hip Thrust 15/12/10 (ea)
Sculpt x 2
{Do each pair of exercises twice before moving to the next set}
Alternating step ups x 20
Curtsey Lunge Pulse x 20
banded jump squat x 20
banded crab walk x 20
AMRAP Burnout x 7 minutes
banded in and out x 20
banded toe touch with weight x 20
Bent leg raise x 10
Tuck jump x 20
STRETCH
DAY 3
LOW CARB DAY + SPRINTS
FAST FOR 16 HOURS
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
Advanced: Optional 24 hour fast
This is recommended for anyone that has gone through at least one round of the FAST Track To Fit.
You will begin the 24 hour fast after your last meal on TUESDAY and break your fast 24 hours later on Wednesday
Drink a lot of water (electrolyte water is my favorite), herbal teas, black coffee, BCAAs, sparkling water, pre workouts and bone broth are all approved.
Break your fast with a low carb high protein smoothie and do not worry about tracking macros
On Thursday, break your fast when you are hungry and resume with regular program recommendations.
(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, do not go below 100g net carbs for low carbs days - listen to your body and give it what it needs.
5-10 MINUTE WARM UP OF YOUR CHOICE
STRETCHING
Activation x 7 minutes
Mtn climbers with a twist x 20
weighted straight leg jack knife x 20
Ab Vacuum x 20
Straight leg bicycles x 20
SPRINT INTERVALS
Can be done outside, on the track, bicycle, stair master, etc.
Sprint at MAXIMUM effort for 30 seconds. Then enjoy 30 seconds of recovery. Repeat 20 times.
30 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)
I love walking on an incline on the treadmill, using the stair master, going for a light jog or brisk walk. The goal is to keep your heart rate in you bio-individual “fat burning zone.” (refer to this article to calculate your zone)
Burnout x 7 minutes
Mtn climbers with a twist x 20
weighted straight leg jack knife x 20
Ab Vacuum x 20
Straight leg bicycles x 20
DAY 4
LOW CARB DAY + TABATA
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)
EATING WINDOW: 6-8 HOURS
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
STRETCHING
TABATA
Each “round” in a FAST Track To Fit Tabata workout lasts only four minutes. You will start with round 1, and do each exercise for 20 seconds, and rest for 10 seconds, consecutively for 4 minutes. You should do each exercise a total of 4 times. Then move onto the next round.
Currently, This is my favorite Tabata timer
Round 1:
Mnt Climbers with Twist
Bicycles
Round 2:
incline plyo pushups
Round 3:
Round 4:
Half burpee
30 minutes of LISS
LISS options: walking on incline, using a stairmaster, stationary bike, elliptical or brisk walk/jog outside - you should be able to hold a steady conversation
STRETCH
DAY 5
HIGH CARB DAY + Back/Bis
FAST FOR 16 HOURS AFTER YOUR LAST MEAL
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
EATING WINDOW: 6-8 HOURS
YOUR MACRO SPLIT FOR HIGH CARB DAY SHOULD READ:
50% CARBS, 20% PROTEIN, AND 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!!
*Special note - after one meal you may notice that your pie chart may be close to perfect, this doesn’t mean stop eating! Take a glance at the nutrients tab and make sure you have consumed all the GRAMS you are supposed to eat for each macro as well*
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
5-10 minute warm up of your choice
Activation x 7 minutes
{Do as many rounds as possible for 7 minutes}
spider push up burpees x 10
alternating bicep curl x 20 (total)
inverted row x 20
jumping jacks x 50
Build
{Increase weight as reps decrease}
Concentration Curl 24/20/20 (total)
Manmakers 15/12/10 (ea)
Seated reverse fly 15/12/10
Lateral Bicep curl 15/12/10
Sculpt x 2
{Perform each pair of exercises twice, before moving onto the next set}
Commandos with pushup x 12 reps (Modification HERE)
Bent over bicep curl x 12 reps
Bicep in and outs x 20 reps (total)
Bent over row x 15 reps
Burnout x 7 minutes
spider push up burpees x 10
alternating bicep curl x 20 (total)
inverted row x 20
jumping jacks x 50
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
LISS options: walking on incline, using a stairmaster, stationary bike, elliptical or brisk walk/jog outside - you should be able to hold a steady conversation
STRETCH
DAY 6
HIGH CARB DAY + LEG DAY STRENGTH TRAINING
FAST FOR 16 HOURS AFTER YOUR LAST MEAL
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.
EATING WINDOW: 6-8 HOURS
YOUR MACRO SPLIT FOR HIGH CARB DAY SHOULD READ:
50% CARBS, 20% PROTEIN, AND 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!!
*Special note - after one meal you may notice that your pie chart may be close to perfect, this doesn’t mean stop eating! Take a glance at the nutrients tab and make sure you have consumed all the GRAMS you are supposed to eat for each macro as well*
Try not to ADD any extra fats - most fats will come from your lean protein
Refer to Macro Cheat Sheet for food guidelines
Activation x 7 minutes
Reverse lunge with knee up jump x 10 (ea)
Weighted goblet jump squat x 20
weighted in and out jump squats x 16
weighted bulgarian jump squat x 10 (ea)
Build
Reverse lunge with knee up 15/12/10
Weighted step up 15/12/10 (ea)
Goblet squat 15/12/10
Raised heel back squat 15/12/10
Sculpt x 2
{Do each pair before moving onto the next set}
weighted sumo squat x 12
Sumo Jump Squat x 12
Bent Leg Dead Lift x 12
static lunge x 12 (ea)
Burnout x 7 minutes
Reverse lunge with knee up jump x 10 (ea)
Weighted goblet jump squat x 20
weighted in and out jump squats x 16
weighted bulgarian jump squat x 10 (ea)
STRETCH
Day 7
LOW CARB + Active Recovery Day
FAST FOR 16 HOURS AFTER YOUR LAST MEAL
TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN.
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.
SUNDAY RUNDAY - Try jogging 1 minute on and 1 minute off for 50 mins
Engage in a longer duration (1 hour or more) activity or very-low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source.
Consider a trip to the Sauna or some Hot Yoga!!
Take today to pamper yourself!! Soak in a hot bath, give yourself a facial -- you deserve it girl!!!