DAY 1

HIGH CARB + Upper Body Strength Training

 

 
fasttracktofit
 

FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST/CARB DENSE MEAL.

 
fasttracktofit
 

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 x 7 minutes

{Do each exercise for the prescribed reps, as many rounds as possible within 7 minutes - all 4 exercises equals one round}

Incline push up x 15

Mountain climber on steroids x 20

Tricep dip x 15

Laydown burpee x 20

 

Build

{Increase weight as reps decrease}

 

Incline Chest Press 15/12/10

Chest Press 15/12/10

Tricep Kick back 15/12/10

Tricep overhead extension 15/12/10

Shoulder press (single, single, double) 15/12/10

 

Sculpt x 2

{Do each pair twice before moving to the next set}

Chest fly 12

Tricep extension 12

 

Tricep pushup 12

Skull Crusher 12

 

Burnout x 7 minutes

Incline push up x 15

Mountain climber on steroids x 20

Tricep dip x 15

Laydown burpee x 20

 

Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)

STRETCH


Day 2

HIGH CARB + Leg Day Strength Training

 
fasttracktofit
 

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 x 7 minutes

Bulgarian split jump x 10 (5 each leg)

In and out x 20

Fire Hydrant x 30

Knee up x 20 (10 each leg)

Glute Kick back x 30

 

Build

{Increase Weight as reps decrease}

Bulgarian Split Squat 12/10/8 (ea)

Sumo Squat 15/12/10

Straight Leg Dead Lift 15/12/10

Hip Thrusts 15/12/10 (do with dumbbell)

 

Sculpt x 2

{Do each pair of exercises twice before moving to the next set}

Curtsey Lunges x 12 (ea)

Jump lunges x 20

 

Hamstring Curl x 12 (do with dumbbell)

Box Jump x 12

 

Burnout x 7 minutes

In and out x 20

Russian Twist x 30

Oblique crunch x 20 (ea side)

Mountain Climber with a twist x 20

 

STRETCH


DAY 3

Low Carb Day +  SPRINTS

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN/HIGH FIBER.  

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 (four sigmatic), black coffee (no creamer), BCAAs, and bone broth.

  • 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.

 
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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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Activation x 7 minutes

Straight leg raise x 15

Straight Leg Jack knife x 12

Straight Leg Sit up with a twist x 15

Plank x 60 sec

Sprint Intervals

“Sprint Intervals” outside, on the track, stair stepper, elliptical, or bike .

Sprint at 100% effort for 30 seconds. Then enjoy 40 seconds of a slow recovery pace. Repeat for 20 times.

30 MINUTES OF LOW INTENSITY STEADY STATE CARDIO (LISS)

I love walking on an incline on the treadmill, using the stair stepper, going for a light jog or brisk walk or even jump roping. The goal is to keep your heart rate in “fat burning zone.” (refer to this article to calculate your zone)

Burnout x 7 minutes

Straight leg raise x 15

Straight Leg Jack knife x 12

Straight Leg Sit up with a twist x 15

Plank x 60 sec


DAY 4

LOW CARB DAY +  TABATA

 
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FAST FOR 16 HOURS

TRY TO BREAK YOUR FAST WITH YOUR BIGGEST MEAL - THINK HIGH FAT/HIGH PROTEIN/HIGH FIBER.  

 
 

(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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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:

Jump squat

Mountain climbers

 

Round 2:

X hops

Moguls

 

Round 3:

Scissor Hops

Push ups

 

Round 4:

In and outs

Toe taps

 

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


DAY 5

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.

 
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 x 7 minutes

commandos X 20

reverse fly x 12

in and out burpees x 10

shoulder presses x 12

 

Build

{Increase weight as reps decrease} 

single arm reverse fly 24/20/20 (total) (do with dumbbells)

Single Arm bent over row 15/12/10 

Side raise 12/10/10

Concentration Curl 24/20/20 (total)

 

Sculpt x 2

{Do each pair before moving onto the next set}

Bent over reverse fly 12 reps

Bicep curl 12 reps

 

Single-arm row 12 reps (ea)

Negative bicep curl 12 reps

 

Burnout x 7 minutes

commandos X 20

reverse fly x 12

in and out burpees x 10

shoulder presses x 12

Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)   

STRETCH


DAY 6

HIGH CARB DAY + LEG DAY STRENGTH TRAINING

 
IMG_8868.PNG
 

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 x 7 minutes

Squat x 20

Jump lunges x 20

Double pulse walking lunge x16

Squat pulse x 20

 

Build

Leg extensions 15/12/10 (with dumbbell)

Front squat 15/12/10

Close Stance Squat 15/12/10

Calf raise 15/12/10 (ea)

 

Sculpt x 2

{Do each pair before moving onto the next set}

Sissy squat 12

Static lunges 24 (total)

 

Goblet reverse lunge 20

Jump squat 15

 

Burnout x 7 minutes

Squat x 10

Jump lunges x 20

Double pulse walking lunge x16

Squat pulse x 20

 

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

 

 

Take a moment and breathe. You're doing your best. You've got this!