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) 

Jump Squat: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 1

Man-Makers: 30 seconds

Jump Lunges: 30 seconds

Repeat 3x

 

Tabata Round 2 (Alternate moves) 

Toe Taps: 20 seconds on/ 10 seconds rest

Scissor Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

 

Strength Superset 2

Forearm Push Ups: 30 seconds

Moguls: 30 seconds

Repeat 3x

 

Tabata Round 3 (Alternate moves) 

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Plie Squat Jump: 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 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 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Walking Lunges with Weights (per leg):

1 set of 8 | 1 set of 10 | 1 set of 12

Plie Squat with weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Calf Raises with weight;

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Dumbbell Deadlift:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Bulgarian Split Squat  with weight (per leg):

1 set of 8 | 1 set of 10 | 1 set of 12

CHEST

Vertical Chest Press:

1 set of 8 | 1 set of 12 | 1 set of 16  

Dumbbell Fly:

1 set of 8 | 1 set of 12 | 1 set of 16

SHOULDERS

Wall sit with Military Press:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Wall sit with Side Lateral Raise:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

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

TOMORROW IS A 24 HR FAST OR JUICE CLEANSE


 
 

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

 

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 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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

BACK

Forearm Push Ups:

2 sets of 10 reps - warm up

Bent Over Row:

1 set of 8 | 1 set of 12 | 1 set of 16

Bent over Reverse Fly:

1 set of 8 | 1 set of 12 | 1 set of 16

Face Pull with band (or weight if n/a):

1 set of 8 | 1 set of 12 | 1 set of 16

BICEPS

Seated Bicep Curl :

1 set of 8 | 1 set of 12 | 1 set of 16

Hammer Curl:

1 set of 8 | 1 set of 12 | 1 set of 16

TRICEPS

Tricep Kickback:

1 set of 8 | 1 set of 12 | 1 set of 16

Tricep Dips with weight on lap:

1 set of 8 | 1 set of 12 | 1 set of 16

AB CIRCUIT

Twist Crunches: 2 sets of 20 reps per side

Russian Twists: 5 sets of 10 per side

Leg Lifts: 4 sets of 10 reps

Plank Shoulder Tap: 2 sets of 10 reps

FINISHERS (ADVANCED/OPTIONAL) REPEAT 2X

Burpees: 20 reps

Moguls: 20 reps

Push Up with Elbow to Knee: 20 reps

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.

DROP SETS

Start with heavy weight and as reps increase, decrease your weight

LEGS

Curtsey Lunge with weight:

2 sets of 12 reps per leg- warm up

Calf Raises with weight:

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Goblet Squat:

1 set of 8 | 1 set of 12 | 1 set of 16

Front Squat (hold weight at shoulders):

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

Jump Squat with Weight:

1 set of 8 | 1 set of 12 | 1 set of 16

Glute Bridges (hold weight at abdomen/hips):

1 set of 8 | 1 set of 12 | 1 set of 16 | 1 set of 20

HILL REPEATS ON TREADMILL ( OR FINISHERS BELOW)

3-min Warm-up at easy pace

Walk @ 3.5 speed on 15% incline for 2 min

Jog @ 6.0 speed on 5% incline for 1 min

Walk @ 3.0 speed on 5% incline for 2 min

Repeat walk/jog/walk pattern until you hit 20 minutes

OR

FINISHERS (If no treadmill)

Scissor Step Ups: 30 reps per leg

Scissor Jumps: 30 reps

Toe Taps: 1 minute

Repeat 2X


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