DAY 1

Low Carb + HIIT

 

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

STRETCHING

HIIT CIRCUITS

Perform the circuits as directed in it’s own directions

CIRCUIT 1:

Complete 3 rounds of Circuit 1, performing 10 reps in the first round, 15 reps in the second round, and 20 reps in the third round. Take minimal rest . The cardio move will be done after the entire circuit is completed, the rest for 1 minute before next circuit.

Burpees

Forearm Push Ups

Kettlebell Swings

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Butt Kicks: 30 seconds

Rest 1 minute

 

CIRCUIT 2:

Complete 3 rounds of Circuit 2, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. Toe taps and rest will be taken after entire circuit is completed.

Scissor Jumps

Plank with Jack

Jump Lunges

Moguls

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Toe Taps: 30 seconds

Rest 1 minute

 

CIRCUIT 3:

Complete 3 rounds of Circuit 3, performing 10 reps in the first round, 15 reps in the second round, and 20 reps in the third round. Take minimal rest . The cardio move will be done after the entire circuit is completed, the rest for 1 minute before next circuit.

Jump Squat

In and Outs

Plie Squat Jump

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“Jump rope”: 30 seconds

(the motion - you don’t need a jump rope)

Rest 1 minute

 

CIRCUIT 4:

Complete 3 rounds of Circuit 2, performing each exercise for 45 seconds, taking a 15-second break between each exercise and circuit. 

Man-Makers

Reverse Lunge with Weight

Tricep Dips (from chair or bench)

Flutter Kicks

 

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

  • Box Jumps: 4 sets of 10 reps. Start with a smaller box and work your way up to a bigger box (safely).
  • 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 20 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 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 Passthrough  (per leg): 2 sets of 10 reps - warm up

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

Calf Raises with weight: 3 sets of 12-15 reps

Dumbbell Thrusters: 3 sets of 12-15 reps

WORKING SUPER SETS

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after (Ex: 1 set of 12 reps Dumbbell deadlift, 20 jump squats, rest, Repeat 3X)

Dumbbell Deadlift: 3 sets of 12 reps

Jump Squat with Weight: 20 reps (after each above set)

CHEST

Vertical Chest Press: 3 sets of 12-15 reps

Dumbbell Fly:3 sets of 12-15 reps

SHOULDERS

Wall sit with 10-to-1’s

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

Tomorrow is a 24 hour fast 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: 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 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.

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

ADVANCED ⚠️ (NOT REQUIRED)

SPRINTS + HIIT CIRCUIT

  • 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 10 minutes.

AB CIRCUIT

Flutter Kicks: 5 sets of 10 reps per side

Russian Twists: 4 sets of 15 each side

Leg lifts: 4 sets of 10


 
 

DAY 5

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.

BACK

Forearm Push Ups: 2 sets of 15 reps - warm up

Bent Over Row: 3 sets of 12 reps

Reverse Fly: 3 sets of 12 reps

Bent over Reverse Fly: 3 sets of 12 reps

Dumbbell High pulls: 3 sets of 12 reps

BICEPS

Hammer Curl: 3 sets of 12 reps

Hanging Bicep Curl with Pullback: 3 sets of 12 reps

TRICEPS

Tricep Kickback: 3 sets of 12 reps

Tricep Overhead Extension: 3 sets of 12 reps

HIIT FINISHER:

You can substitute the sprints on row machine, bike or elliptical.

90 sec Sprint

20 Burpees

20 Medicine Ball/Russian Twists

 

60 sec Sprint

15 Moguls

15 Cheek to Cheek

 

45 sec Sprint

10 X Jacks

10 Leg Lifts

 

30 sec Sprint

5 Man-Maker

5 Twist Crunches

REPEAT 2X

5 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.

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute In and Outs

1 minute plank

LEGS

Single Leg Deadlifts (per leg):3 sets of 10 reps - warm up

Plie Squat with weight: 3 sets of 12-15 reps

Calf Raises with weight: 3 sets of 12-15 reps

Plank Alternating Leg Lifts (per leg): 3 sets of 10 reps

Dumbbell Deadlift: 3 sets of 12-15 reps

WORKING SUPER SETS

Preform 1 set of first exercise followed immediately by second exercise. Rest for 90 seconds after (Ex: 1 set of 12 reps Extensions, 20 jump squats, rest, Repeat 3X)

Leg Extension with Dumbbell: 3 sets of 12 reps

Jump Squat with Weight: 20 reps (after each above set)

FINISHERS REPEAT 2X

Jump Squat: 20 reps

Jump Lunges: 20 reps per leg

Scissor Jumps: 20 reps

Toe Taps: 1 minute


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