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Check yourself: be sure that you have paid for this program and are not using another person's credentials.


 
 
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DAY 1

Low Carb + HIIT

 

5 minutes of walking, jogging, or elliptical for warm-up

stretching

HIIT CIRCUIT

Jog 30 seconds

15 Butt Kicks

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Jog 30 seconds

20 Scissor Jumps

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Jog 30 seconds

25 Moguls

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Jog 30 seconds

30 Push ups

REPEAT 3X

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 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.

AB CIRCUIT

Russian twist (optional add medicine ball): 5 sets of 20 twists (20 on each side)

Plank Shoulder Tap: 5 sets of 10 reps

Flutter Kicks: 4 sets of 10 reps per leg

Leg lifts: 4 sets of 10 reps

20 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).


 
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DAY 3

Regular Calorie Day + Strength Training

 

5 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.

LEGS

Reverse Lunge with Dumbbell Pass Through: 2 sets of 10 reps each leg

Curtsey Lunges: 2 sets of 10 reps each leg

Goblet Squat with Pulse: 3 sets of 12-15 reps

Calf Raises: 3 sets of 12-15 reps

Jump Squat with Weight: 3 sets of 10 reps

CHEST

Vertical Chest Press: 3 sets of 10 reps

Dumbbell Fly: 3 sets of 10 reps

SHOULDERS

Front Plate Raise: 2 sets of 10 reps

Military Press: 2 sets of 10 reps

Side Lateral Raise: 2 sets of 10 reps

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
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DAY 4

24 hour fast OR Juice Cleanse

 

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: FAST

After you’ve enjoyed your last meal for the day start timer (about 7 pm) 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, you’ve made it 24 hours. Have a smoothie or smaller meal to break your fast.

1 DAY JUICE CLEANSE DIRECTIONS

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 pm

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

Break your fast tomorrow at your usual time

For any questions, please call The Weekly Juicery at 859 550 3218


 
 

DAY 5

Regular Calorie Day + 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.

BACK

Push Ups: 3 sets of 12 reps

Moguls: 3 Sets of 12 reps

Bent Over Row: 3 sets of 12 reps

Bent over Reverse Fly: 3 sets of 12 reps

BICEPS

Hammer Curl: 3 sets of 12-15 reps 

Hanging Bicep Curl with Pullback: 3 sets of 12-15 reps

TRICEPS

Tricep Kickback: 3 sets of 12-15 reps

Tricep Dips (from chair or bench): 3 sets of 12-15 reps

ABS

Plank Shoulder Tap: 3 sets of 12 reps

Leg Lifts: 5 sets of 10 reps

Russian Twists (medicine ball optional): 3 sets of 10 reps each side

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Burpees: 20 reps

Sit Ups: 20 reps

In and Outs: 20 reps

Plank with Alternating Leg Lift: 20 reps each leg

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN


 
 

DAY 6

Training Day Calories + 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

1 minute moguls

LEGS

SUPER SETS

Perform 1 set of each exercise, back to back, with a 90 second rest between each round.

Goblet Squat: 3 sets of 15 reps

Dumbbell Deadlift: 3 sets of 15 reps

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Kettlebell Swings: 3 sets of 15 reps

Plie Squat: 3 sets of 15 reps

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Single Leg Deadlift: 2 sets of 10 reps per leg *not super set

Reverse Lunge holding weight at chest: 2 sets of 15 reps each leg *not super set

FINISHERS

Jump Lunges: 30 reps each leg

Scissor Jumps: 30 reps

Plank Alternating Leg Lifts: 30 reps each leg

5 MINUTES OF elliptical, bike or WALKING TO COOL DOWN


 
 

DAY 7

Low Calorie Day + 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