DAY 1

Low Carb + HIIT

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

3 X 3 HIIT

Complete each circuit in full before moving to the next one. Do 30 seconds per exercise and then repeat the circuit for a total of 2X per circuit. Rest as needed between rounds

Circuit 1  

Butt Kicks

Mountain Climbers (no twist)

Plank Shoulder Tap

Repeat 2X

 

Circuit 2

In and Outs

Air Squat

Push-Ups

Repeat 2X

 

Circuit 3

Toe Taps

Lunges (Static)

Forearm Push Ups

Repeat 2X

 

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

Dead Bug: 2 sets of 20 reps per side

Bird Dog: 2 sets of 20 reps per side

Leg lifts: 4 sets of 10 reps

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 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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

LEGS

Walking Lunges with Weights (per leg)- warm up

1 set of 8 | 1 sets of 6 | 1 set of 10

Plie Squat:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Calf Raises with weight:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Dumbbell Deadlift:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Reverse Lunge with Dumbbell Passthrough (per leg):

1 set of 8 | 1 set of 6 | 1 set of 10

CHEST

Vertical Chest Press:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 10

Dumbbell Fly:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 10

SHOULDERS

Front Plate Raise:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 10

Overhead single, single double:

1 set of 6 | 1 sets of 4 | 1 set of 6

5 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

tomorrow is a 24 hour fast/ juice cleanse and 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 calorie day. If you do cleanse, have a small meal at the end of the day or through out day if needed.

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 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

Break your fast tomorrow at your usual time

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

 


 
 

DAY 5

Regular Macro 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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

BACK

In and Outs: 2 sets of 10 reps - warm up

Bent Over Row:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Bent over Reverse Fly:

1 set of 10 | 1 set of 8 | 1 sets of 6 | 1 set of 8 | 1 set of 10

Dumbbell High pulls:

1 set of 8 | 1 set of 6 | 1 set of 8 | 1 set of 10

BICEPS

Hammer Curl:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

Bicep Curl:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

TRICEPS

Tricep Kickback:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

Tricep Overhead Extension:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

AB CIRCUIT

Medicine Ball/Russian Twists: 4 sets of 10 per side

Twist Crunches: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN


 
 

DAY 6

Regular Macro Day + 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.

PYRAMID SETS

Start with light weight and build up to heavy (middle set), then drop the weight back to light. If there are only 4 sets, the lowest rep is your heaviest set.

LEGS

Curtsey Lunge with weight (per leg): - warm up

1 set of 10 | 1 set of 8 | 1 set of 10

Goblet Squat with a Pulse:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Kettlebell Swings:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Calf Raises with weight:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Dumbbell Thrusters:

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 10

Curtsey Lunge with weight(per leg):

1 set of 10 | 1 set of 8 | 1 set of 6 | 1 set of 8

GLUTES

Banded Glute Kickback: 2 sets of 20 reps per leg

Banded Clamshells: 2 sets of 20 reps per leg

Glute Bridges: 2 sets of 25 reps

Lying Hip Abductors with band: 2 sets of 20 reps per leg

5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN


 
 

DAY 7

Low Macro 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