DAY 1
Low Carb + Sprints
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPRINT DRILLS
Perform 10 seconds of warm up, followed by 20 seconds of sprints. Go directly into 10 seconds of running in place followed by cardio/strength moves. Repeat as many times for 16 minutes. Rest as needed and go light if any weights are required.
10 seconds Butt Kicks
20 second Sprints
10 seconds - run in place
12 Reverse Lunge (each leg) + Air Squat
10 seconds Butt Kicks
20 second Sprints
10 seconds - run in place
5 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)
DAY 2
Low Carb + Sprints
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPRINTS
“Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.
Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 16 minutes.
15 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)
DAY 3
Regular Macro + Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
Minimize rest between sets and moves. Rest 1-2 mins between every couple moves
TEMPO
During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps. Each set has 10-12 reps, some may have an ending set of 8 reps. Change weights as needed. Start heavy and decrease when you reach failure.
LEGS
Plank Alternating Leg Lifts (per leg): 2 sets of 10 reps, 1 set of 6 reps
Calf Raises with weight: 3 sets of 10-12 reps
Dumbbell Thrusters: 2 sets of 10 reps, 1 set of 6 reps
Bulgarian Split Squat: 2 sets of 10 reps (per leg)
CHEST
Underhand Dumbbell Bench Press (lay on floor if no bench): 2 sets of 10 reps, 1 set of 6 reps
Dumbbell Fly: 2 sets of 10 reps, 1 set of 6 reps
SHOULDERS
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
TOMORROW IS A 24 HOUR FAST OR JUICE CLEANSE + RECOVERY DAY
DAY 4
24 Hour Fast/ Juice Cleanse + Recovery Day
1 DAY FAST FOOD GUIDELINES
If you are fasting, you will consume nothing but water or herbal teas. If you are taking any supplements give your body a break for the day.
HOW TO DO IT: 24 HOUR FAST
After you’ve enjoyed your last meal for the day start timer (about 7 pm, yesterday) for 1-day fast. Drink lots of water or herbal tea when you feel hungry (can add lemon to water). Once you reach 7 pm (today), you’ve made it 24 hours. Have a small meal to break your fast.
*If you are breastfeeding, you do not need to do a 24 hr fast and can replace with regular macro day. If you do cleanse, have a small meal at the end of the day or throughout day if needed.
1 DAY JUICE CLEANSE DIRECTIONS
Juices included may not match exact to what is listed below
9:00 am
32 ounces of room temperature spring water with a squeeze of lemon or herbal tea
10:00 am
Lively Lemon
11:00 am
16 ounces of room temperature water or herbal tea
12:00 am
Green Lemonade
1:00 pm
16 ounces of room temperature water or herbal tea
2:00 pm
Inflammation tonic or juice of your choice
3:00 pm
16 ounces of room temperature water or herbal tea
4:00 pm
Juice of your choice
5:00 pm
16 ounces of room temperature water or herbal tea
6:00 pm
Juice of your choice
7:00 pm
16 ounces of room temperature water or herbal tea
8:00 pm
A Nutty Date/ Other
Break your fast tomorrow at your usual time
For any questions, please call The Weekly Juicery at 859 550 3218
DAY 5
Regular Macro + Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
Minimize rest between sets and moves. Rest 1-2 mins between every couple moves
TEMPO
During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps. Each set has 10 reps, some may have an ending set of 6 reps. Change weights as needed. Start heavy and decrease when you reach failure.
BACK
Forearm Push Ups: 2 sets of 10 reps - warm up
Bent Over Row: 2 sets of 10 reps, 1 set of 6 reps
Bent over Reverse Fly: 2 sets of 10 reps, 1 set of 6 reps
Dumbbell High pulls: 2 sets of 10 reps, 1 set of 6 reps
BICEPS/TRICEPS
Hammer Curl: 2 sets of 10 reps, 1 set of 6 reps
Tricep Kickback: 2 sets of 10 reps, 1 set of 6 reps
Bicep Curl: 2 sets of 10 reps, 1 set of 6 reps
Tricep Overhead Extension: 2 sets of 10 reps, 1 set of 6 reps
ABS
Mountain Climbers (no twist): 1 minute
In and Outs: 1 minute
Flutter Kicks : 1 minute
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
DAY 6
Regular Macro + Leg Day
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
Minimize rest between sets and moves. Rest 1-2 mins between every couple moves
TEMPO
During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form. Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps. Each set has 10-12 reps, some may have an ending set of 8 reps. Change weights as needed. Start heavy and decrease when you reach failure.
WARM UP (2 ROUNDS)
1 minute Walking Lunges (alternate legs)
1 minute Air Squat
1 minute Wall Sit
LEGS
Reverse Lunge with Weight (per leg): 2 sets of 10-12 reps, 1 set of 8 reps, warm up
Goblet Squat: 2 sets of 10-12 reps, 1 set of 8 reps
Dumbbell Deadlift: 2 sets of 10-12 reps, 1 set of 8 reps
Calf Raises with weight:2 sets of 10-12 reps, 1 set of 8 reps
Banded Clamshells (per side, with bands):2 sets of 10-12 reps, 1 set of 8 reps
FINISHERS 3X
Side Lunge to Squat: 30 seconds
Air Squat: 30 seconds
Dumbbell Skier Swings: 30 seconds
5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN
DAY 7
Low Macro + Active Recovery Day
GUIDELINES
1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
Stomach vacuum with a twist: 5 sets of 20 twists (10 on each side)
Or Yoga