DAY 1

Low Carb + Tabata

 

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

STRETCHING

TABATA SUPERSETS

Download a free tabata timer: http://www.fitlb.com/tabata-timer

*You will complete each exercise as a “Tabata round” before moving to the next exercise.

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. Finish each tabata round or strength superset before moving to the next.

 

Tabata Round 1  (Alternate moves)

Curtsey Lunge: 20 seconds on/ 10 seconds rest

Toe Taps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 1

Goblet Squat: 30 seconds

Man-Makers: 30 seconds

Repeat 3X

 

Tabata Round 2 (Alternate moves)

Criss Cross Squats: 20 seconds on/ 10 seconds rest

X Jacks: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 2

Kettlebell Swings: 30 seconds

Moguls: 30 seconds

Repeat 3X

 

Tabata Round 3 (Alternate moves)

In and Outs: 20 seconds on/ 10 seconds rest

Jump Lunges: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 3

Burpees: 30 seconds

Tricep Dips (from chair or bench): 30 seconds

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

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 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

SETS WITH TIMED AS MANY REPS AS POSSIBLE

Use heavier weight for sets and drop weight down to 50% previous  weight for AMRAP

LEGS

Goblet Squat with a Pulse:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Press:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Calf raises on Leg Press Machine:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Leg Curl:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Bulgarian Split Squat  with weight (per leg):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

CHEST

Dumbbell Pullover (lay on floor if no bench):

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

SHOULDERS

Overhead single, single double:

2 sets of 8-10 | 1 set of AMRAP in 45 seconds

Arm Circles:

30 seconds small circles - clockwise | 30 seconds medium circles - counter clockwise | 30 seconds large circles - clockwise

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 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 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.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Pull-Ups: 2 sets of 10 reps - warm up

Bent Over Row:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Reverse Fly:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell High pulls:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Wide Grip Lat Pulldown:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Plank Shoulder Tap:

1 set of AMRAP in 1 minute

BICEPS

Hammer Curl:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Seated Bicep Curl :

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

TRICEPS

Tricep Kickback:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Tricep Dips (weight on lap):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

ABS

Medicine Ball/Russian Twists (per side):

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

Superman:

2 sets of 10 reps | 1 set of 20 second hold

Leg Raise:

2 sets of 10 reps | 1 set of AMRAP in 45 seconds

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


 
 

DAY 6

Regular Macro Days + 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

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

LEGS

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

1 set of 10 reps | 1 set of 12 reps

Plie Squat:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Dumbbell Deadlift:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Back Squat:

2 sets of 12 reps | 1 set of AMRAP in 45 seconds

Leg Press:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Calf Raises with weight:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

Leg Extension:

2 sets of 12 reps | 1 set of AMRAP in 1 minute

FINISHERS 2X

Jump Squat: 20 reps

Scissor Step Ups: 20 reps (per leg)

Criss Cross Squats: 20 reps

5 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